|
Post Workout Nutrition: How To Burn Excess Body Fat |
By D. A. Karchenes
 You may not know this, but the two to three hours after a grueling workout are the best time to maximize the bodys ability to build lean muscle and burn excess body fat.
During the first few hours after a period of an intense workout, many things happen inside your body:
1) Muscle breakdown is underway.
2) Your body is able to absorb nutrients at a much faster rate.
3) Blood sugar levels in your body fall.
4) Cortisol, a fat storing and muscle wasting hormone, is let loose.
5) Free radicals, or metabolic waste products, are loose within the body and must be neutralized.
The quicker you recover from these post-exercise depletions, the sooner you will be able to build lean muscle and burn excess body fat.
When your body is in the post-exercise state, you should focus on preserving lean muscle mass, stabilizing blood sugar levels, thwarting free radicals, suppressing cortisol manufacturing, and replenishing the bodys energy
You can aid your body in the recovery development by accomplishing these
goals; this will also help to burn excess body fat.
Your body is more capable of consuming nutrients just after exercising, and so the first thing you should do is to consume a high potency multivitamin. This will help in replenishing the vitamins depleted from the body as a result of the exercising and flushing out free radicals.
In the post workout state, you will have to alter your natural approach to nutrition; in other words, instead of consuming slower absorbing, complex carbohydrate sources, select faster-absorbing, simple ones. This will aid you to burn excess body fat as the muscle glycogen and blood sugar levels in the body are reclaimed.
The quickest way to jump-start your muscular recovery process and to reclaim your blood glucose levels is to have a liquid shake immediately after your exercise session. Liquids are the best selection because they are more readily absorbed than solid foods. It is critical to drink this shake any time between 30 and 60 minutes after you exercise.
The shake should contain a simple sugar (dextrose or maltodextrin) mixed in water or juice and whey protein powder. The protein in your shake will reverse the deterioration of muscle cells; at the same time, the simple sugars will help to make sure that the protein is absorbed. The simple sugar and protein should be consumed at the same time to accomplish this synergistic effect.
The amounts that you put into your shake are contingent on your own body weight. You can use the following guidelines for creating your own post workout shake:
100-150 pounds = 25 grams whey protein/25 grams simple sugar
151-200 pounds = 35 grams whey protein/35 grams simple sugar
201-250 pounds = 45 grams whey protein/45 grams simple sugar
251-300 pounds = 55 grams whey protein/55 grams simple sugar
A solid food meal that consists of a small serving of faster-absorbing carbohydrates and a lean protein source should be eaten about an hour after you drink your shake. This will aid to burn excess body fat by helping the recovery process. You should stay away from fats in this meal as they discourage the absorption rate of these nutrients.
In order to persevere in burning excess body fat, you should resume your natural approach of consuming lean proteins and slow absorbing carbs every 2 to 3 hours once you have finished your post workout nutrition.
It is crucial that you do not ignore the post-workout nutrition period. It may seem contradictory to consume liquid sugars when you are attempting to burn excess body fat; but, in actuality, the post-workout nutrition guide will make a difference in your fat loss outcomes.
D. A. Karchenes has researched many weight loss and fitness programs.
http://www.BurnFatAndToneYourBod.com
|
