Your post workout meal is one of the most important factors when it comes to building lean muscle mass! You can go hard and do everything right in the gym, but if you skip your post workout nutrition or choose some crappy food, you are definitely not going to see the results you want, or deserve! So here I am going to show you through the right nutrients to maximize your muscular growth, and get even more out of your gym sessions!
First off, make sure your get enough protein to support your muscles recovery! When you work out, you are tearing your muscle fibers, which now need to heal, and they do so by utilizing the nutrients you provide them with. Since protein is the most direct source to rebuilding and repairing tissue, make sure you get at least 25 – 35 grams right after your workout session! This can be through a quality protein shake, eggs, chicken, turkey, fish, etc. Your body will use these proteins even more effectively now, than any other time, since your muscles are starving for some good nutrition and protein synthesis will be at a higher state!
Next, carbohydrates are the nutrient most depleted through your workout! So it is important to replenish your body with some fast acting high glycemic carbohydrates such as potatoes, white rice, oatmeal, and even a couple grams of sugar. This also helps rush the proteins to your muscles for quicker repair! So for building muscle, shoot for 75 – 100 grams of carbohydrates right after your workout!
Fats and Fiber
Lastly, similar to the pre workout blog post, fats and fiber should be at a lower level until at least 1 hour after your post workout meal. This is because they slow down the absorption of other nutrients such as the proteins and carbohydrates we talked about earlier. So keep your fats and fiber at about 10 grams or lower until 1 hour after your post workout meal to better absorb the quicker, more direct muscle building nutrients.
One hour after your post workout meal
An hour after a post workout meal, it is a good idea to have a full round meal consisting of quality proteins, complex carbohydrates, and a serving of healthy fats. This will keep your body energized and help to continue building muscle. Your body is rebuilding the muscle tissue for 24 – 48 hours after your workout. So every couple hours continue to consume nutrient dense foods and plenty of vitamins, minerals, and water to effectively absorb all the nutrients you are eating, and improve on every workout!
Example post workout meals to build muscle:
5 oz chicken, 1 cup white rice
5 Egg Whites, 2 Whole Egg, 300 grams Potatoes
1 Scoop Isolate or Hydrolyzed Protein Powder, and 1 large Apple or Banana
Example Meal 1 hour after your post workout:
6 oz Chicken, 1 cup Brown Rice, 1 cup of Vegetables
4 oz 93% lean Ground Beef, 80 grams Whole Wheat Pasta
5 Egg Whites, 2 Whole Eggs, 1/4 Avocado, and 1 cup of Oatmeal with 1/4 cup Fruit
Thank you for reading, and I hope it helps! For more tips or info, please visit my training page, youtube channel, or other blog posts!