Post Workout Nutrition 101: Avoid This Common Mistake! When it comes to post workout nutrition, most people agree on one thing. It’s essential.

Yes, you should be optimizing your results with a post workout protein shake. Today I want to talk about post workout nutrition. I’ll also be sharing a muscle building protein shake recipe that is super fast to prepare, when on-the-go.

OTHER AWESOME NUTRITION VIDEOS:
✔ My Delicious Post Workout Protein Shake:

✔ Low Dairy Post Workout Shake Recipe:

✔ Fat Burning Peanut Butter & Jelly Protein Shake Recipe:

READ OR LISTEN TO THIS EPISODE:
✔ Blog Post:
✔ Podcast:

Subscribe and Live Lean 365 days a year with us:

The goal of post workout nutrition includes:
– Replenishing lost muscle and liver glycogen storage levels
– Increasing muscle protein synthesis
– Maintaining hydration

Regardless of your fitness goals, to accomplish these post workout nutrition goals, your body requires protein.

If you’re already lean, and looking to build muscle, your body also requires fast acting carbohydrates.

When your goal is fat loss, carbohydrates are not as essential after your workout, as your glycogen levels are probably already full, and your goal is to burn stored fat for energy, not sugar.

Fast acting carbohydrates and protein work very well together to quickly replenish glycogen levels and stimulate protein synthesis.

Stop making this common mistake! In my experience, I see lot of people skipping their post workout protein shake. These are the same people who consistently go to the gym, yet their bodies never change.

Optimal post workout nutrition is all about speed. Once you finish your workout, it’s essential to refuel your body with the right nutrients to replenish. This will ensure you are properly recovered and stronger for your next workout.

To accomplish this, you need to get in the habit of bringing your post workout shake to the gym. Before leaving your home, simply add the dry ingredients of your muscle building shake to a shaker cup or glass mason jar. Immediately after your workout, add water and drink.

How much protein powder should I take after a workout?
Typically between 25-40 grams of protein will trigger protein synthesis.

Here’s another rough calculation to figure out how much protein powder to add to your post workout shake:

0.25 x your lean body mass (your bodyweight – fat weight) in pounds

What type of protein should I be taking after a workout?
When selecting a post workout protein powder, ensure you look at how many BCAAs (branch chained amino acids) are found in the powder.

What type of carbohydrates should take after a workout?
High glycemic carbohydrates comprised primarily of glucose will quickly spike your insulin hormone and replenish lost muscle glycogen post-workout:

Maple syrup
Baked Potatoes
Apricots
Kiwis
Jam
Carbohydrate powders like: dextrose, waxy maize, and maltodextrin.

How much carbohydrates should I take after a workout?

This really depends on your specific situation. If your goal is fat loss, carbohydrates should be kept to a minimum.

When you’re already pretty lean (guys less than 12% body fat and females less than 22% body fat), your body is probably more insulin sensitive, so carbohydrates may be beneficial post workout.

If your goal is primarily muscle building, more carbohydrates can be consumed post workout.

Carbohydrates: 0.4 x your lean body mass in pounds.

Throw your shaker cup in your gym bag, put it in your locker, then as soon as you are completed your workout, simply add water and drink.

WANT MORE DAILY TIPS TO LIVE LEAN?:
✔ INSTAGRAM:
✔ INSTAGRAM:
✔ INSTAGRAM:
✔ SNAPCHAT:
✔ SNAPCHAT:
✔ FACEBOOK:
✔ TWITTER:
✔ TWITTER:
✔ TWITTER:

Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!

Business Enquiries: info@LiveLeanTV.com

Send Us Stuff Here:
Live Lean TV
555 Front Street, Unit 403,
San Diego, CA
92101, USA