Exercises For A Flat Stomach

Sculpt a Better Body with Proper Post-Workout Nutrition

Ideas for healthy post-workout shakes to help build muscle and enhance fat loss

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer & Creator of  The Truth About Abs
 
As you’ve probably heard before, your post-workout meal may very well be your most important meal of the day.

The reason is that when you’re finished with an intense workout, you’re entering a catabolic state where your muscle glycogen is depleted and increased cortisol levels are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal (can be a shake or smoothie) as soon as you can after training.
 
The goal is to choose a meal with easily digestible quick carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair.  The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.
 
The post-workout meal should generally contain between 300-500 calories to get the best response. For example, a 120-lb female may only need a 300-calorie meal, whereas a 200-lb male may need a 500-calorie post-workout meal. Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs:protein to a 4:1 ratio of carbs:protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout.
 
When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that all of the fancy ads you see everywhere will tell you that you absolutely NEED!  I tend to prefer to make my own post-workout shakes from natural ingredients instead of using a commercial mixture, since many of them are low quality.

However, one that I’ve found that I particularly like (and from a brand that I trust) is at this page:  http://natural.getprograde.com/workout — they have just the right ratio of carbs to protein and use quality ingredients.

For the shakes that I make myself, here are some things to keep in mind if you try it…
 
A good source of quickly digestible natural carbs such as frozen bananas, pineapples, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The more you can assist the muscle repair process, the more you increase your metabolic rate and can help your fat loss as well.

The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:
 
Chocolate Banana – blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 0.5 g fat, 440 calories.
 
Pineapple Vanilla – blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g prot, 71 g carb, 0.5 g fat, 425 calories.
 
When looking to lose body fat, keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs and quickly digested proteins, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs and slow release proteins.

These are powerful strategies towards developing a lean muscular body with a low body fat percentage.  Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! But ONLY if your workout was super-high intensity and involved resistance training for large portions of the body.  If all you did was some low intensity cardio, forget about doing this type of post-workout shake.

Enjoy!
 
A more detailed and comprehensive nutritional analysis with more of these various powerful dietary strategies are found in our best-selling #1 rated fitness ebook in the world, The Truth About Six Pack Abs.

This article is going to be short and to the point. There are alot of misconceptions in the weight loss, diet and fitness industries. Everyone wants to know what they should be eating to lose weight and most of the advice is to go “low carb” or “low fat”. People spend so much money trying to find the perfect diet and a list of flat stomach foods. I will tell you in a nutshell (nuts are good for you by the way) what foods you should include in your diet if you are trying to get flat abs.

1. Eat enough quality protein daily. Protein has a higher thermic effect, which causes you to burn calories just by digesting it and it satisfies your hunger leaving you fuller and satisfied longer so you have less or no cravings between meals. It is also the foundation for building lean muscle which is important for controlling your metabolism.

2. Remember to eat lots of fiber. Stay away from refined sugar and grains which is a main culprit for holding onto fat. Your fiber intake should come from fruits, vegetables and unrefined grains. Fiber also helps you feel full. Look for carbohydrate sources that have at least 2-3 grams of fiber for every 10 grams of total carbs.

3. Eat healthy fats. Yes, fats are good for you. If you don’t eat enough good fats, it can affect hormone levels in a negative way. Foods that are packed with healthy fats are: avacados, olive oil, organic meats and eggs, nuts and seeds, coconuts and virgin coconut oil.

4. There are 2 things you should avoid if you are trying to get flat abs: any artificial trans fats found in shortening, margarine and hydrogenated oils in most processed foods and high fructose corn syrup.

By sticking to the above guidelines, your quest to get a lean body and tight abs will be made that much easier. You will gain control over your appetite, blood sugar levels and hormone levels.