1. Avoid eating excessive fat in your post-workout meal - this will slow carbohydrate and protein
2. absorption and minimize the anabolic effects of insulin.
3. Avoid consuming alcohol - it stops your body from being able to replenish muscle glycogen
4. stores and reduces the muscle protein repair process.
5. Avoid waiting too long to eat - you will miss your "recovery window" if you wait longer than 60
6. minutes to eat. Plus, your blood sugars will likely drop leaving you starving for food.
7. Avoid consuming slow-digesting, high-fiber carbs with incomplete protein. Your carbs should be
8. quick-digesting and your protein should contain all the essential amino acids.
9. Avoid junk food, empty calories and processed fats in the several hours following your workout -
10. You need quality food all day long to help you build a better body.
11. Drink plenty of water and be well hydrated before, during, and after each exercise about to
12. maximize performance and ensure an optimal hormonal response.
13. Most importantly, never eat nothing after your workout. You're better off eating something rather
14. than skipping a meal for several hours after your exercise session is over.
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