You can train hard and take the latest and greatest testosterone boosting supplements but if you don’t feed your muscles after your workouts, you’re just spinning your wheels. When you train you deplete your body of specific nutrients. When you’re finished working out your body is craving those nutrients to start the recovery process.
Without proper recovery you simply won’t grow. In fact, you can actual do more damage than good if you’re not taking post workout nutrition seriously. Not only will you lose muscle but you can also damper the fat burning process. The idea is simple; you need a quality source of protein and carbohydrates within an hour after your workout.
Simple Post Workout Meals
We’d like to provide 2 examples of quality yet quick and simple post workout meals. These meals contain a protein source as well as a source of carbohydrates, and a small amount of fat. The focus of these meals is to recover and rebuild muscle, which in turn also helps your body burn fat. One meal is a shake-based meal while the other is a whole food meal.
Meal 1 – Post Workout Shake
1-2 scoops of whey protein powder
1 banana or serving of dark berries
1 teaspoon of honey
1/2 serving of all natural peanut butter
Meal 2 – Whole Food Meal
6-8 ounces of chicken breast cooked with olive oil
1 serving of rice
1 cup of fruit
These are examples of very simple post workout meals. You can use these as guides to create your own. For example, you may want fish or lean beef instead of chicken, or a sweet potato instead of rice. You can also put a variety of fruits in your protein shakes. So feel free to experiment.
The worst thing you can do is go without eating after a hard workout. You can actually lose muscle this way and that’s not something you want. It can easily be prevented with making one of these simple, fast post workout meals.
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