What to Eat After a Workout to Build Muscle and Burn Fat
Today we’re talking about what you MUST eat right after a workout to maximize muscle mass. Mariah here from mariahdolan , your busy mom headquarters to help you love the skin you’re in, and if you have no idea what you should be eating after a workout, have no fear.I’m going to break it allllllllll down for you. After your workout you want to replenish your body’s glycogen stores as quickly as possible. The best way to do that is by having a recovery drink. Since drinks are already broken down, the nutrients from them get to your muscles faster than eating whole foods. It’s important to drink your recovery drink within minutes of finishing your workout,.
No longer than ten minutes. Don’t even shower before you get your drink in otherwise your body will start breaking down your hard earned muscle and you’ll lose muscle mass. That’s the LAST thing you want to do after sweating it out. So, here’s what you look for in a recovery drink. If your workout lasts one hour or less you want to have on average a 2:1 ratio of carbohydrates to protein. If your workout lasts greater than one hour, you want on average a 4:1 ratio of carbohydrates to protein. Don’t get too wrapped up in the percentages. Just know you want to have more carbohydrates.
Than protein, and more carbs the longer you workout. Many protein powders are just that. Protein only. So if you already have a protein powder that you love, but is purely protein, add berries, green apple, spinach, chlorella, maca root, etc. in order to get some carbs in after your workout. Now I want to hear from you. What is your favorite post workout meal. Let me know in the comments below.
What to Eat Before a Workout to Maximize Fat Loss
Today I’m revealing what your should eat, and NOT eat before your workout to maximize fat loss. Mariah here from mariahdolan your busy mom headquarters to help you love the skin you’re inâ€”and before we get going, the eating guidelines I’m going to share with you apply to workouts one hour or less. So if you’re training for a marathon or some type of crazy ironman competition you’ll need to follow a different set of rules. If you’re wondering how much you SHOULD be working out, I wrote a post on that EXACT topic that I’ll link below. All right, here we go. Always workout on a mostly empty stomach.
You want the energy from your meals to be in your muscles NOT bottled up in your digestive system. Otherwise you get muscle cramps, and feel heavy and lethargic, which ruins your workouts. So, if you’ve had a balanced meal within the last 3 hours, you don’t need anything to eat before you workout. If it’s been greater than three hours since your last meal, or its first thing in the morning, have a small protein shake mixed with water. Protein shakes are the best option because they get the protein to the muscles quickly which prevents your body from burning hard earned muscle instead of fat.
Stay away from carbohydrates (especially sweets and refined sugars) since they are your body’s preferred energy source. What that means is, your body will always burn available carbohydrates BEFORE tapping into fat stores. So the last thing you want to do is chow down a chocolate bar, because your body will burn that first, before burning any extra fat you may have. Here’s a quick recap. If you’ve had a meal within the last three hours you don’t need anything to eat before your workout. If it been greater than 3 hours, or first thing in the morning have a small (Â½ serving size) protein shake mixed with water.
Don’t mix it with juice, fruit, or even milk, for those foods are carbohydrates which is what you want to avoid prior to working out. Now, I want to hear from you. What’s YOUR favorite preworkout meal? Let me know in the comments below.