Nutrition post workout- The Key to a well defined, lean body.

- By: Brett Macpherson, 2008-04-14

Your after training meal is often the most important of your day. This is because when you finish a hard training session, Your body enters a tissue breakdown stage, where your muscles energy stores are low and your bodies stress hormones excessively breakdown your muscle tissue.

This is not a good state to be in for a long period, but it is easily solved by eating an easily digested meal as soon as you can after your training, which then stimulates a repair phase in your body.

An ideal after training meal should contain easy to digest carbs to replace the muscle’s energy stores, as well as some good quality protein to help muscle repair.

The rush of energy from this type of meal allows the nutrients from your meal to go straight into the muscles where it is needed to help with the repair process.

300 to 500 calories is usually ideal for a after training session meal. For example, a 55kg female may only need a 300-calorie meal, whereas a 90kg male may need a 500-calorie after training meal.

Your after training meal may contain more nutritious carbohydrates than you would normally eat as this allows for faster absorption into the muscles.

The other meals in your day should always contain some good fats, however with your after training meal keep the fat to a minimum, as fat slows down the absorption of the meal, which is not ideal after a workout.

When you choose what you will make for your after training meal, it is important to know that you often do not need the expensive post training supplements, advertised in the magazines, who often also sell them, with nutrition eating natural real food is always preferred.

Good sources of quickly absorbed carbs include:

- Frozen bananas
- Pineapples
- Raisins
- Honey

These are all great for ushering the fuel into your muscles and for starting the repair process.

As for good protein sources look for a good quality whey protein and/or some good quality yogurt. Here are some ideas for great after training smoothies that will start your recovery process:

Chocolate Banana – mix together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp of organic maple syrup, and 30 grams of chocolate whey protein powder – 38 g prot, 72 g carb, 0.5 g fat, 440 calories.

Pineapple Vanilla - blend together 1 cup water, ½ cup vanilla yogurt, one cup of frozen pineapples, 2 tbsp honey (ideally raw and organic), and 30 grams of vanilla whey protein powder – 35 g prot, 71 g carb, 0.5 g fat, 425 calories.

If your looking to burn fat, know that your after training meals should be very different from your other meals over the day.

Your after training meal should have quickly absorbed carbohydrates, easily digested protein and only a small amount of fat, on the other hand all of your other meals throughout the day should be comprised of low glycemic index, slowly absorbed carbohydrates, slow release proteins, and more good fats. These are powerful strategies for creating a lean body with minimal body fat.

Another benefit of the after training meal is this is when you can satisfy your sweet cravings, by eating good quality sweet carbohydrates without it going straight to your belly. Instead, it all goes straight to the muscles!

Enjoy!

Learn 5 Facts You MUST Understand if You Are Ever Going to Lose Your Belly Fat & Get Six Pack Abs go to http://www.homefitnesstrainer.com.au/truthaboutabs.htm www.homefitnesstrainer.com.au/truthaboutabs.htm

============================

These 3 Exercises Are Guilty of Causing Six Pack Abs by Matt Shuebrook

By the end of this article, you should have gained enough new knowledge on this subject to be able to explain it�s main points to another person.

Instead of the classic ab task routines that we see so regularly with crunches, situps, leg lifts, etc… I like to give my readers better options for metabolism-boosting high intensity workouts that work their whole body while also lookive their abs.

I’m open to show you an example nowadays of one of my beloved ab workouts that doesn’t involve any direct ab tasks at all. It’s in a tri-set system (alike to a super-set but alternating between 3 tasks).

Ask yourself a few simple questions to determine if you fully understand the concepts that we have went over so far.

Here goes:

1a. rebel Dumbbell Rows

1b. Front Squats with Barbell

1c. Mountain Climbers on flooringing

A good rep system to use with this could be 3-4 sets of 8 reps for each task, or more sets for minus reps, such as 5 sets of 5 reps of each task. Mountain climbers can be done for a time time (such as 30 seconds) instead of “reps”.

rebel dumbbell rows are done early in a pushup arrange with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. beget the dumbbell back to the ground and rotate the rowing arm while stabilizing with the converse arm. This stabilizing look during the rows creates incredible work for your whole midsection staple locale. expect me… you’ll feel it in the abs!

Front squats are done alike to back squats, however with the barbell in front of your body on the front of your shoulders instead of breathering on the better back as in back squats. You alleviate the barbell on your shoulders by crossing your arms and roughly your fists into the bar against your shoulders while custody your elbows out in front of the body. This takes a little observe at first, so you will want to obtain a professional teacher at your gym to help you with the form. Front squats compel furthest stabilization power from the abs due to the barbell import being shifted to the front of the body instead of the back. Even however this is typically a leg task, you’ll feel this one in the abs big time!

Mountain climbers are done by early in a pushup arrange and then shuffling your feet in and out so that your knees are emotive in under your chest and then back out to early arrange. It place of resembles climbing a mountain but puncture on the flooring. If you want an later account, you can also rearrange your hands 8-10 inches forwards and backward in addition to the leg actions. This actually makes it a gorged body task and greatly more tough than paradigm mountain climbers.

After ultimate each task, breather about 30 seconds before early the next task. remainder about 1-2 notes after completing each “tri-set” before repeating.

This will give you one of the best ab workouts you’ve ever had lacking even liability any direct ab tasks. You’ll see what I mean after you try it!

If you are jaded of flaw to get evident six pack abs, think behind the traditional ab tasks and bogus ab tool apparatus, and find out the authentic fat debit for abs candor at www.SexyAbdominals.com Best Ab Exercises & Workouts for Abdominals

Learn the best kept secrets for losing your stubborn belly fat at Exercises for Getting Flat Abdominals, Fat Loss Tips If You Go Right Now to the following site you will still have a chance to access the 43 fitness sites that are full with over 5,439 workouts! Access The 43 Fitness Websites

Article Source: Health article directory|information on breast cancer,diabetes,heart health

================================