After an intense workout in the gym you have a two hour window where your body can soak up enormous amounts of protein and carbohydrates for recovery and tissue repair. The best muscle building foods after your workout should give you plenty of both of these macronutrients and they should also be quick digesting and low in fat.
Whey Protein
Whey Protein After Workout
The protein of choice for post workout is whey protein. Whey protein is so quickly digested that it will quickly breakdown into amino acids and be available in your bloodstream to be transported to your muscles. Protein is the building block of new muscle and the most critical of the muscle building foods for after your workout. Without a surplus of it you will be hard pressed to make any gains at all. An after workout protein shake should consist of around 30 to 50 grams of whey protein. The best thing to do is put a couple scoops in a shaker cup and takes it to the gym with you. Once your workout is over fill it with water and drink it down quickly. Don't waste any time and make sure you don't forget so do it right after your muscle building workouts.
Carbohydrates
The other necessary part of your arsenal of muscle building foods is carbohydrates. When you workout in the gym you deplete your stored carbohydrates called glycogen. Glycogen is stored energy in your muscle tissue and the liver and is quickly depleted when you workout. If you've ever followed a low carb diet you will notice how your muscles quickly deflate and start to flatten from not replacing the glycogen. These short stints of low carb dieting are good for fat loss but aren't helpful for optimal muscle growth. When you consume carbohydrates your insulin levels will increase and this is a very anabolic hormone that will shuttle amino acids to your muscle tissues. So you want to eat simple carbohydrates that digest quickly rather than the complex more sustaining carbs. A good example is fruit or fruit juices. These digest quickly and raise your blood sugar quickly giving you the spike in insulin. The only time recommended to do this is directly after a workout when your muscles are primed and ready. The simple sugars will typically not convert to fat because they are replacing your glycogen stores. If you have a sweet tooth the best time to get your fix is directly after your workout with a big dose of protein. Taking in anywhere from 50-100 grams of carbohydrates post workout can be beneficial for muscle growth.
Post Workout Meal
If you want something easy that you can take to the gym then fill up your shaker cup with whey protein and bring a couple of bananas or a package of grapes or raisins. These muscle building foods will digest quickly and help you to replenish those lost glycogen stores. Never skip this critical meal and the two hour window after your muscle building workouts.
Cyber Monday Optimum Nutrition 100% Casein Protein, Chocolate Supreme 4 Pound 2011 Deals
Nov 28, 2011 15:34:18
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Cyber Monday Optimum Nutrition 100% Casein Protein, Chocolate Supreme 4 Pound Feature
- Anti-catabolic or muscle-protecting proteins
- Slow digesting protein that is beneficial throughout the day
- Takes twice as long to be broken-down into their amino acid subcomponents, than whey and other proteins
Cyber Monday Optimum Nutrition 100% Casein Protein, Chocolate Supreme 4 Pound Overview
Dietary supplement. 58 Servings. Naturally and artificial flavored. Contains Aminogen. Provides 23g of protein per serving! Slow digesting, anti-catabolic micellar casein. Over 9 grams of BCAAs, glutamine & glutamine precursors. 4 Grams of carbohydrates. ON 100% Casein Protein. Sometimes slower is better, especially when it comes to the rate of protein digestion. While rapid protein absorption is desirable immediately before or after exercise, delayed release is probably more beneficial throughout the remainder of the day. Casein proteins are pH sensitive and gel in the acidic environment of the stomach. As a result, it can take more than twice as long for caseins to be broken down into their amino acid subcomponents than whey and other proteins. Because of these unique time-released qualities, caseins are aptly described as being anti-catabolic, or muscle-protecting, proteins. These statement have not evaluated by The Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Serving scoop included, but may settle to the bottom during shipping. Carefully manufactured in the USA.Cyber Monday Optimum Nutrition 100% Casein Protein, Chocolate Supreme 4 Pound Specifications
 | GOLD STANDARD 100% CASEIN, Chocolate Supreme |
 Nutrition Information |
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Optimum Nutrition's commitment to quality is evident throughout the entire product development process. As a continued measure of quality, all vendors must provide a Certificate of Analysis for each raw material supplied. The certified analyses are also verified through random in-house and independent laboratory testing. To further diminish any chance of physical, chemical, and microbiological contaminants, ON has established and implemented a Hazard Analysis Critical Control Point (HACCP) program. Quality assurance professionals make routine checks on all storage, blending, and production areas and conduct daily inspections.
ON is proud that NSF International, The Public Health and Safety Company, has certified the Good Manufacturing Practices (GMP) Registration of its in-house manufacturing operation. Together, these practices and procedures allow ON to consistently deliver first-rate sports nutrition supplements under the strictest quality control standards.
About Optimum Nutrition: True Strength
Since 1986, Optimum Nutrition has been supporting the nutrition goals of elite athletes and goal-driven individuals around the world. Building on a foundation of company owned and operated production facilities, unparalleled manufacturing expertise, and uncompromising quality standards, ON continually strives to bring athletes and active individuals sports nutrition solutions designed to make a real difference in performance. Whether your goals involve strength, speed, power, endurance - or any combination - ON supplements work as hard as you do. Realize your True Strength with the quality and innovation leader.
What's in the Box
Optimum Nutrition Gold Standard 100% Casein, Chocolate Supreme, 4 pounds.
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