The meal you eat after working out is probably the day’s most important. You’re always looking for ways on how to lose weight fast, but at this time you should take special care. Your cortisol levels are breaking down muscle and your muscle’s glycogen level has been exhausted.
The need you have is for easily digestible food that you can eat after your workout. This will help put you into an anabolic state from the catabolic state that resulted from your workout. The carbohydrates will restore your muscles’ glycogen and the protein will help supply amino acids to repair your muscle.
The amino acids and carbohydrates from your meal will result an in influx of insulin which triggers a release of nutrients from your pancreas to your muscle cells. The meal after your workout should be from 300-500 calories to be effective. This depends on weight of course. The meal should contain a carbohydrate-protein ration of 2:1 to 4:1.
Since fat will slow down digestion, you should keep it minimal in this meal. The most important thing to realize is that you don’t need any of the advertised after workout supplements: natural food is better.
Get a good source of carbohydrates that are easy to digest such as raisins, honey, frozen bananas, or pineapple. This will generate the insulin response that I just mentioned.
For the protein you need, try some yogurt with some non-denatured whey isolate.
Be sure to keep following my advice on how to lose weight fast. Here are a couple ideas for a smoothie that is great for recovery after working out:
Banana Chocolate Smoothie
Mix up 1 large banana with a cup of water and a ½ cup of skim milk. Also put in chocolate whey protein (30 grams) and two tablespoons of organic maple syrup. This solution will give you half a gram of fat, protein: 38 grams, carbohydrates: 72 grams, for a total of 440 calories.
Pineapple Vanilla Smoothie
Mix together a cup of water, vanilla yogurt (½ cup), frozen pineapples (1 cup), raw honey (2 tablespoons), and vanilla whey protein (30 grams). This gives you 38 grams of protein, ½ a gram of fat, 71 grams of carbohydrates, and 425 calories.
If you’re trying to reduce body fat, you must have post workout eating habits that are the reverse of the rest of your meals. Meals during the day should have low glycemic carbohydrates, proteins that are disbursed slowly, and sufficient healthy fats, unlike your meal following your workout.
By paying attention to your post workout meal, you have a great strategy that helps you build that lean, muscular body you’ve always wanted. One final thought: you can satisfy your sweet tooth after your workout since the sugar will go to your muscles, not to your gut…. cherish it!
For any other questions, please visit our weight loss forum, go to www.fatlossfactor.com for a free fat loss report.
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