Diario di -Diablo, 07 mag 19

What to eat post-workout?! 🏋🏻‍♂️
Renaissance Periodization
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After your workout, the main goal is to stimulate anabolism, reduce catabolism and replenish muscle glycogen 💪
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In order to do this, you will want a meal with at least 20-40g of a high quality protein source, a significant portion of your carbs and minimal fats… but what should you actually eat? 🤭
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Protein: Choose fast digesting protein sources such as whey, soy isolate protein and lean meats. This will help you to stimulate anabolism and suppress catabolism 🥛
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Carbs: Choose high glycemic carbs with low fiber such as kids cereal, white rice and white bread. These carbs will get digested quickly and start to replenish glycogen 🍚🍞
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Fats: Minimize fats as they can slow down the rate of digestion of other nutrients. Minimizing fats at this time will help you to further accelerate the recovery process 🥑
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In order to begin the recovery process through nutrition, choose fast digesting protein sources, high glycemic index carbohydrates and minimize fat intake 😊
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Credit to @MBlacutt for the graph ⭐️

3311 kcal Gras: 100,96g | Prot: 191,30g | Carb: 456,80g.   Colazione: Honey, Chicken Breast, Peanut Butter Cream Pie, 2% Fat Milk, Kellogg's Special K Protein Original Multi-Grain Touch of Cinnamon, Kellogg's Special K Protein Plus Cereal, Bananas. Pranzo: Apples, Mrs. Smith's Dutch Apple Pie, Quest White Chocolate Raspberry Protein Bar, Apples, Bananas, Quest Chocolate Brownie Protein Bar. Cena: Jack's Original Mexican Style Pizza. Di più...
4751 kcal Esercizio: Corsa (jogging) - 8 km/h - 50 minuti, Pesi (Culturismo) - 1 ora, Stare in piedi - 4 ore, Stare seduti - 10 ore, Ciclismo (come hobby) - <16 km/h - 2 ore, Riposare - 10 minuti, Dormire - 6 ore. Di più...


Commenti 
They had me at "kids" cereal. Mmmmmm 
07 mag 19 da utente: -Diablo
Thanks for posting!!! 
07 mag 19 da utente: John10251
Where's the 🍕 at? 😢 
07 mag 19 da utente: Cb1006
Pizza is for the real eating window. The anabolic window for after the workout requires low fat. Sorry keto. 
07 mag 19 da utente: -Diablo
Err...does a 7 ounce glass of Red Cabernet count post workout? It's a carb, dammit! ;-)  
07 mag 19 da utente: Egull1
Use it to wash down a lean steak and you're golden! :) 
07 mag 19 da utente: -Diablo
Easy on the pre-workout if you can't control the shakes, pony boy. 
08 mag 19 da utente: -Diablo
cereal for the win! 🎊😁 
08 mag 19 da utente: Keilin_4

     
 

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