This is a dietary guide you need to follow for post workouts, whether it be weight lifting or cardio exercises. This is mainly for individuals aiming to destroy body fat, rather than gain lots of muscle, so this dietary guide is perfect for those of you who are trying to develop six-pack abs.
Many people don’t know how to eat after a workout, when to eat, or what exactly their body requires after tough workouts. This is why I want to explain how to eat for after cardio workouts, and how to eat after weight lifting workouts. Whichever one you perform, I’ll give you tips for each different workout method.
When To Eat After Cardio (Aerobic) Workouts:
Knowing WHEN to eat after your cardio workouts is crucial to the results you receive. Though you may be eating healthy, there’s a certain time frame that your body requires more food and will absorb more nutrients. This is why I recommend you eat between 40-45 minutes AFTER your workout, so your body increases the weight loss you receive.
The reason you wait for this amount of time after a workout is because your body has a small window of time in which it needs food to maximize its fat burning processes. Now don’t wait too long as this small window of time will close after about an hour. Once you lose that small time frame, you lost the chance to sustain your body’s nutrients in order to maximize its ability to lose weight.
The reason is that you actually slow down your body’s metabolism when you become too hungry. Trust me, when you eat, is extremely crucial to how much fat your body destroys naturally.
What To Eat After Cardio (Aerobic) Workouts:
The key to real body fat loss is to have proper nutrition along with eating at the proper time. So, after workouts you need to provide your body with high-quality protein foods combined with vegetables and mineral-providing foods. There are endless combinations to what your body absolutely needs after a workout, but I’m going to give you a small list of the perfect post-workout snacks.
Here’s My List Of Meals:
-Small salad mixed with grilled chicken (avoid breaded chicken)
-Big bowl of spinach and a slice of bread smothered in peanut butter (great for protein)
-Mixed greens and chicken mixed into a stew or broth
-Rice, beans, and vegetables (very simple)
-Beans and lettuce wrapped in a corn tortilla
When To Eat After Strength Training (Weight-Lifting) Workouts:
Your time frame for eating after muscle-building workouts is a bit different than aerobic workouts. These are different exercises and your body functions in different ways to perform with weights, so you need to treat it differently after weight lifting sessions. When you eat after weight lifting workouts you need to provide nutrients to your body rapidly, rather than waiting a certain period of time like you would for aerobic workouts.
Your body needs to absorb the nutrients fast because you worked much harder and pounded your muscles. Now usually if you eat rapidly after certain aerobic workouts your body would absorb the nutrients too fast and store it as excess fat. This is because your carbs would turn into sugar, your sugar levels would rise, and it your body would store it as extra body fat.
However, after a strength training workout, your body handles the food differently. Because you worked so hard and your muscles were damaged due to you using weights, your muscles require nutrients fast in order to be repaired properly. Typically you have about 15-20 minutes to get enough nutrients in your system to repair those damaged muscles after a strength training workout.
The way you can do this is to eat lots or nutrient-rich foods and amino acids after your weight lifting workout. However, don’t miss this time window as your muscles won’t get bigger and stronger if you forget to supply them with proper nutrients.
When you don’t eat the proper foods within 15-20 minutes after you workout, your workout was almost pointless because your muscles don’t grow as big and get as strong as they could have been. Remember 15-20 minutes is the best time frame to scarf down those healthy foods and maximize your muscle’s recovery and development.
What To Eat After Strength Training (Weight Lifting) Workouts:
Now because it’s so vital to eat within a certain time frame after you workout, this means it’s just as vital to be careful with what you supply your body with. For this reason,you need to be smart about your post workout foods and eat meals or snacks that are rather high in whey protein and also eat carbohydrates.
Your muscles need to be taken care of properly and the best way to do this is to supply back those lose nutrients through healthy carbs and high-why protein snacks or supplements. Now there are a long list of possible meals you can eat but I’m going to share with you my personal favorites that get the job done after workouts.
Here’s My List Of Favorite Meals:
-A banana with peanut butter for high potassium and protein for muscle recovery
-A slice of whole-wheat bread with peanut butter, bananas, and honey on top
-A protein shake high in whey protein with bananas and peanut butter mixed in
-Brown Rice with chicken mixed into a stew or broth
-Whole wheat pasta with added meats (sausage preferably) and less spaghetti sauce
Remember that what you eat after your workouts is extremely crucial to your success with any Fitness Program. Whether you’re aiming to lose weight fast with aerobic workouts or you’re aiming to build fast, permanent muscle with strength training workouts, you’ll see ultimate results in your stomach appearance fast.
With aerobic workouts it’s vital to eat correctly and at the right time in order to lose the most amount of fat you ever thought possible. With strength training workouts, you can develop mass muscle fast and repair your muscles properly if you have the perfect post workout meal plan.
By following the tips I’ve provided you, you’ll noticed faster, more noticeable results as your diet plays a huge role in the way you lose weight and build muscle. You can reach any goal you desire, just put your mind to it and make the changes you absolutely need to, no matter how hard it may be.