Post Workout Meal Secrets for Hardgainers
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When trying to build muscle, there is one meal that can make or break your progress. Not only is it critical that you don’t skip this meal, but it is also very important that you blend the right nutrients for best results. There are a number of things your post workout meal SHOULD do for your body. However, unless you are using the right foods for the right reasons, you are not taking advantage of all of the benefits of proper post workout nutrition.
In this post I am going to explain how you can take full advantage of your post workout meal. I will also include a simple formula that will allow you to build your own post workout meal and tailor it to your bodyweight.
The Post Workout Monster
Contrary to popular belief, muscle is not created in the gym. In fact, muscle is actually broken down in the gym. It is our job to consume the proper nutrients and get the proper rest if we want our body to recover and rebuild new, larger muscle.
Our body is most catabolic immediately following an intense workout session. This is so due to the exhaustion of glucose and glycogen. When both are usable energy and stored energy is exhausted, our body uses our protein and/or muscle tissue to create more energy. Obviously, this is something we want to avoid as much as possible. To do so, we must find a way to put our body back into an anabolic state where we are growing.
Best Pre Workout Meal:
Protein:Protein is the main building block for the muscle, so it is crucial that we get protein into our blood stream and into the muscle, quickly. This is why we should consume a fast absorbing protein source such as fish or whey. The amount of protein you need immediately following your workout can be calculated very easily.
How Much Protein Should I Consume Post Workout?
Your Bodyweight x 0.25 = Protein in grams
For example: 175 lbs
175 x 0.25 = 43.75 grams of protein (feel free to round up or down)
Carbohydrates
Simple carbs: This is the one time of the day when it is not only o.k. to consume simple sugars, but it is recommended. Because our energy levels are exhausted and our body is wanting to use our protein/muscle for energy, it is very important that we consume a simply carb in order to provide that instant source of energy to avoid the catabolic effects. The simple carbs will also spike our insulin levels and keep us in an anabolic state so that we can build muscle as oppose to wasting it.
Simple Carbohydrate Sources:
Banana
Honey
Dextrose
Gummy Bears 
Complex Carbs: The complex carbohydrates should be present in order to regulate blood sugar levels. They will also provide a steady stream of energy to continue to fight the catabolic effects from happening.
Complex Carbohydrate Sources:
Oats
Wheat Bread
Brown Rice
How Much Carbohydrates Should I Consume Post Workout?
Your Bodyweight x 0.3 = Carbohydrates in grams
For example: 175 lbs
175 x 0.3 = 52.5 grams of carbs(feel free to round up or down)
Note: Distribute an even amount of complex carbohydrates and simple carbohydrates for best results.
Fats: Fats should NEVER be present in your post workout meal/shake. During this window of opportunity, we MUST get these nutrients into the bloodstream as fast as possible. Fats will only slow down the absorption of the nutrients. Not only that, but fat should never be present during an insulin spike. Insulin is a storage hormone and having fats in the blood stream along with insulin can cause unwanted fat storage.
Greens: Following a strenuous workout, our body tends to become acidic. This is similar to catabolism in the sense that we cannot maximize our progress in this state. This is why we must add an extra ingredient that will help us avoid acidity and instead be put into an alkaline state. This can be done with a cup of green vegetables.
Greens Sources:
Spinach
Broccoli
Kale
Here is a video demonstration of my post workout nutrition:
There you have it folks, my take on proper post workout nutrition for hardgainers/ectomorphs who find it hard to build quality mass. If you learned anything about post workout today, please click the “like” button below and share it with all of your friends to spread the word.
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June 13th, 2012 at 5:36 am
Interesting shake recipe there! I’d apply the following correction about your statement on insulin: It is not a “storage” hormone, it is a metabolism regulation hormone.
July 31st, 2012 at 1:04 am
Sorry my friend but you are incorrect. Insulin IS a storage hormone.