Many gym newbies think that just watching themselves perform six mediocre bicep curls in the mirror will make them bigger and stronger. These are the people who scratch their heads in amazement because they show no progress after starting their lifting program. I’m here to tell you that lifting weights alone won’t work for you. If you are one of these people, you need to change your mind in the here and now! It’s critical not only to have proper lifting technique and consistency, but to eat and eat thoroughly after your workout.
The innocent victims I mentioned above lack one of two important qualities: knowledge of WHAT to eat after waking up, and knowing WHEN to eat after waking up. I’ll tackle the problem of what you should eat after a workout first, followed by when you should eat it.
I should first mention that if you don’t drink at least 8 ounces of water for every hour you exercise, put the dumbbells down and head to the nearest drinking fountain. Water is vital to all the functions your body performs, and when you push yourself in the gym, you need a lot. Now the first thing to think about after a workout is protein! When you lift weights, your muscles break down and protein is the building block that will bring them back together.
The second thing that should be on your head is carbohydrates. A carbohydrate is your body’s main source of fuel, the same source of fuel that you consume during and after your workout. So what does that leave you? Fats Stay away from them, especially if you are trying to gain muscle and look better, the fats simply get in the way of your goals.
Now you know that protein and carbohydrates are what to eat after a workout, but what foods provide you with large amounts of these at reduced cost and preparation time? A great way to get the nutrition your body deserves after a hard workout is a protein shake. There are countless types of protein shakes, made from many different protein sources. Some include protein powders, raw eggs, or protein shakes from a store. If you prefer to put your own heart and soul into what you eat, make a creative smoothie at home.
Buy a pitcher of protein powder at any nutrition or grocery store and add milk or water, nuts, or your favorite fruits. Simply making a smoothie at home can motivate you to lift more weights and go the extra mile. If you don’t like smoothies, it’s okay to have a healthy meal full of protein and carbohydrates, too. Foods high in protein and carbohydrates but low in fat include turkey or chicken noodles, chicken salad, or even a turkey burger.
Okay, now you know that you should eat protein and carbohydrates after a workout. But when should you eat them? There is a small window of time when you have a protein-packed shake or meal that will be most beneficial to you. It’s great for nourishing your protein-hungry muscles twenty to forty minutes after your workout. For every minute after a workout, your body is less able to use the muscle protein you just worked, so try to eat right as soon as possible after lifting the weight.
Remember, before you hit the gym, make sure you have a plan for what you are going to eat and when. After you conceive this plan, you may worry about how you look in the mirror. Good luck!
