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The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS)

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Rating: 4.0; Vote: 1

Although the post-workout meal and post-workout nutrition isnt as crucial as we once thought, it still does have its merits. Since by knowing what to eat after a workout and the best thing to eat after a workout, youll be able to better improve your performance and recovery, and build muscle that much faster. So how can we design the best post workout meal for muscle gain using the best muscle building foods to eat after a workout? Well in this video thats exactly what Ill cover by going through what research has deemed as the optimal post-workout meal along with various easy to make post-workout meal plan examples that you can implement right away. Afterwards, youll know exactly what to eat to build muscle after a workout. First, lets talk about protein. The best types of protein after a workout will be fast digesting protein sources since research has indicated that they promote post-exercise anabolism to a greater degree and does so much faster than slower-digesting protein sources. Therefore, your best option here would simply be whey protein powder or plant protein powders, but lean meats and egg whites are definitely viable options as well. And as for the ideal amount of protein to have, we know that 20g of a high quality protein such as Whey is able to elicit a near-maximal protein synthesis response following a workout. However, they also found that doubling the amount to 40g was able to significantly boost protein synthesis by 20%. What Id recommend though is simply aim to get at least 20g in your post-workout meal and aim for 40g if youre on the heavier side, or if you would just like to ensure that youre stimulating maximum protein synthesis or if this is going to be your last meal before bed since this will better improve protein synthesis. For carbs, youll want to incorporate them into your post-workout meal since they create a more anabolic environment for growth and replenish glycogen the fastest. As for the best types of carbs to include, research indicates that high glycemic index carbs result in the most rapid increase in muscle glycogen following intense exercise and are thus ideal options. Some examples include white potatoes or sweet potatoes, rice cakes, white rice, and so on. However, whats more important than the type of carbohydrate you ingest though is the amount you ingest within your post-workout meal. A good idea is to get roughly 20-30% of your total daily carb intake, or at least 25 to 30g of carbohydrates within that post-workout meal in order to best replenish your glycogen levels and support an anabolic environment. And lastly, as for fats, research is relatively unclear as to their benefits and drawbacks regarding post-workout nutrition. In my opinion, Id say just do what you want with fats post-workout because at the end of the day, the difference between including them or not is insignificant. Implement the above tips into your post-workout meals and youll be able to recover and grow much faster. Id also highly recommend that you check out the meal examples provided in the video. Now keep in mind that post-workout nutrition is just one of many aspects that youll want to get right in order build muscle most effectively. Because you simply arent going to see the results that youre after if youre not optimizing all aspects of your nutrition and your training as well. This is exactly why within my built with science programs I not only cover training but also show you exactly when, what, and how much to eat based on your goal and body stats, such that you can build muscle and lose fat as quickly as possible. And to get started, you simply take the body type analysis quiz below to determine what program and what approach is best for you: WRITTEN ARTICLE: FILMED BY: Abdo Megahid Vimeo: Facebook
Date: 2022-01-03

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Comments and reviews: 10

dproulx222
Congratulations on your new gym and thank you so much for all of your quality videos. I've watched all of them and l'm implementing a lot of what I learned in my own personal workouts. I'm slowly progressing. I'm 50 years old and 64kgs and suspect have a height similar to yours (around 173cm. I'd love to know where I can get a tank top like the one's you wear in your videos.
Important question: What brand of tank top do you wear? I'm a fellow Canadian in South Korea, but I've scoured all the major sports retailers in North America and can't seem to find a decent fitting tank top like yours.
Where can I get that tank top that you wear in your videos (the blue or gray?
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Cassandra
Guys, build muscle doesn't need to be difficult (I used to think it did. I'll give you some advice right now. Look for a diet plan called Okibetonic Secrets. Seriously, that diet plan has transformed my entire life. I probably should not even be mentioning it because I don't want a bunch of other guys out there running the same game but whatever, I am in a good mood today so I'll share the wealth haha.
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Dr.
I'm training while fasting and then ASAP I'm taking my breakfast two to three whole eggs omelette with some vegg and fruit or soup. Then after two to three hours some snack, then milk coffee with nuts and then final meal salad with some protein chicken or tuna or beef.
Two meal and two snack. I'm following intermittent fasting 8 hours eating window while 16 hours fasting. Iost 7 kg in one month
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Angelia
This video is amazing! It helps me recall of times when my sister used Okibetonic Secrets to get rid of 19 lbs and enjoy being healthy again! Most people would like to lose fat, but we also require to stay healthy and balanced, and that's what Okibetonic Secrets gifted.
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sport
Post workout, I have been doing a good scoop of whey w/ creatine and 1% lactose free chocolate milk. Then I will start making a balanced meal to eat. I have always been curious as to the efficiency of this routine. Any thoughts or improvements, my peeps?
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Nastas
Hi, have you thought about this kind of diet plan known as the Okibetonic Secrets? My mate says it helps people lost tons of weight. Is that possible? I also heard numerous great review about this diet plan. Thoughts?
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Philip
What is the best way to lost tons of weight? I read lots of superb opinions on the net about how exactly Okibetonic Secrets can assist you lost lots of fat. Has anyone tested out this popular fat burn methods?
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Elvud
What are some ways to lost tons of weight? I read plenty of great opinions on the internet about how Okibetonic Secrets will help you lost lots of weight. Has anyone tested out this popular fat burn secrets?
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Jeremy
Whats your go-to post-workout meal? Comment below! Hope you enjoyed this one, let me know what other nutrition-related topics youd like to see and Ill get to it. Cheers!
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Munir
All wrong info. Growth hormone is at its highest level when your hungry so don't eat after or before working out. Everything you eat insulin spikes and kills any gh.
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