On today’s episode of Live Lean TV, I’m sharing why carbs are required post workout, OR are they? In addition to this, I’m also sharing the world’s fastest post workout protein shake recipe.
✔ Rootz Paleo Egg Protein Powder: (discount code: LiveLeanTV)
✔ Whey Isolate Protein Powder: (discount code: LiveLeanTV25)
OTHER AWESOME NUTRITION VIDEOS:
✔ LEAN and GREEN Post Workout Shake For WEIGHT LOSS:
✔ Post Workout Nutrition: Protein Shake for MUSCLE GAIN [Avoid This MISTAKE]:
✔ My Delicious Post Workout Protein Shake:
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✔ Blog Post:
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What is the post workout anabolic window?
This refers to drinking the right combination of nutrients, within 60 minutes of finishing your workout.
It’s often stated that this 60 minute window is one of the most important times of the day, from a nutrition standpoint, to help build muscle and improve your recovery.
Since you break muscle down during your workout, the goal of post workout nutrition is to rebuild, repair, and recover. This prevents muscle loss, reduces muscle soreness, and starts the rebuilding process so you are properly recovered for your next workout.
In other words, it switches you out of a catabolic muscle breakdown stage and starts you on a rebuilding anabolic stage.
Like all things in fitness and nutrition, there is not a one size fits all solution for post workout shakes.
What is your current body composition?
What is your goal?
Do you have a quick time frame to achieve your goal?
Your specific answers, dictate if carbohydrates are required post workout.
Now I always recommend people get protein within that 60 minute window after your workout.
However when it comes to carbohydrates, it all depends on you.
Carbs are NOT required post workout if you are:
– Currently obese
– Highly insulin resistant
– Suffering from type 2 diabetes
– Pre diabetic
– Or have a time frame where you’re looking to lose a lot of weight fast
If you fall into any of these categories, I’m not saying you shouldn’t consume carbohydrates after your workout. I’m simply stating carbohydrates are not required for your goals.
Now lets talk about who would benefit from consuming carbohydrates after your workout.
Carbs are required for you if you are:
– Looking to build muscle
– Insulin sensitive
– Slow gainer
– Training for athletic performance
– In maintenance mode
For these people, depending on your specific situation, consuming a 2:1 to a 3:1 ratio of carbohydrates to protein is a good idea.
Pineapple juice and orange juice make decent quick post workout carbohydrates sources as they contain higher amounts of glucose, while they’re lower in fructose.
If you’re going to use fruit juice as your post workout carbohydrate, look for a fruit juice that is:
– High in glucose
– Low in fructose
– High in the insulin index
This is important because glucose is used to replenish depleted glycogen in the muscle cells, while fructose is used to replenish depleted glycogen in the liver cells.
World’s Fastest Post Workout Protein Shake
Prep Time: 10 seconds
– 2 cups pineapple juice (or orange juice)
– 1 scoop Earth Nutri Vanilla Whey Isolate Protein Powder
1. Add 2 cups of pineapple juice to a shaker cup.
2. Mix in 1 scoop of vanilla whey isolate protein powder.
3. Add the top to the shaker cup, shake, and drink.
Nutrition Information (per serving):
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