THE POWER OF PROTEIN..
Eating properly for strength training means choosing high-quality protein sources and eating them at the optimal times. Unlike carbohydrates and fat, protein is not a primary energy source, but it plays an important role in metabolism and muscle health. Carbohydrates, fat, and protein work together to keep the body performing at its best. The goal of proper protein intake is to consume adequate amounts throughout the day, with extra doses after workouts. Eating protein after a strength workout―lifting weights or resistance training―helps restore the muscle tissues you’ve stressed during that workout. Over time, that combination builds strength and lean body mass. Instead of turning to supplements, get the majority of your protein from foods―your body will benefit from a well-rounded nutrient package of vitamins and minerals that come with those foods.
REFUEL & RECOVER
What you eat after a workout matters! No matter what time of day you exercise, the key is to follow up with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. For best results, eat within 30 to 60 minutes after exercise, when muscles are most receptive. During this window, an increase in enzyme activity makes the body more efficient at storing glucose for energy and building protein in fatigued muscles.
The equation is simple: high fiber carbohydrates + protein = optimized recovery after your workout. This combination ensures that your body has all it needs to properly recover, replenish, and refuel.
EXAMPLE OF EASY POST WORKOUT MEAL
1 - Whey protein shake mixed with a couple handfuls of fruit (banana, strawberries etc.) 2 - Whey protein shake combined with dextrose (fast digesting carbohydrate) 3 - Whey protein “Ready to drink” shake with 20-30 grams of protein and 20-60 of carbs 4 - Lean protein with fast digesting starchy carbs (i.e. grilled chicken with potatoes and veggies) 5 - 450ml of chocolate milk (not as effective as whey shake, but adequate) + banana…and don’t forget to drink plenty of water! A good 450+ ml's can help you optimize your performance.
Sourced: http://www.cookinglight.com
Eating properly for strength training means choosing high-quality protein sources and eating them at the optimal times. Unlike carbohydrates and fat, protein is not a primary energy source, but it plays an important role in metabolism and muscle health. Carbohydrates, fat, and protein work together to keep the body performing at its best. The goal of proper protein intake is to consume adequate amounts throughout the day, with extra doses after workouts. Eating protein after a strength workout―lifting weights or resistance training―helps restore the muscle tissues you’ve stressed during that workout. Over time, that combination builds strength and lean body mass. Instead of turning to supplements, get the majority of your protein from foods―your body will benefit from a well-rounded nutrient package of vitamins and minerals that come with those foods.
REFUEL & RECOVER
What you eat after a workout matters! No matter what time of day you exercise, the key is to follow up with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. For best results, eat within 30 to 60 minutes after exercise, when muscles are most receptive. During this window, an increase in enzyme activity makes the body more efficient at storing glucose for energy and building protein in fatigued muscles.
The equation is simple: high fiber carbohydrates + protein = optimized recovery after your workout. This combination ensures that your body has all it needs to properly recover, replenish, and refuel.
EXAMPLE OF EASY POST WORKOUT MEAL
THURSDAY 19/02/2015
Warm Up:
5mins - Wall Ball - Kettlebell Swings - Jog/Bike - MB Clean
Skill:
Hang Clean
Power Clean
Squat Clean
Warm Up:
5mins - Wall Ball - Kettlebell Swings - Jog/Bike - MB Clean
Skill:
Hang Clean
Power Clean
Squat Clean