Working out is only part of the equation when it comes to getting a killer body. You diet right all day long but then at the end of your workout the hunger monster strikes and you feel like you can eat anything in sight. What you need to do is make sure that you are fueling your workouts with the proper nutrition but sometimes post gym hunger strikes at the worst time.
Unfortunately, we tend to OVER-estimate the amount of calories
that we burned when working out and decide to overindulge on your post
workout meals because you "earned" it. Post workout meals need to be
planned and not just on the fly. In order to see results follow this
plan of attack to fuel your body and be a lean mean fat burning machine.
First off, PLAN your post workout meal. Eating after
your workout is a critical part of recovery. Make sure that you bring a
post workout meal with you. A good post workout meal will consist of
protein, fast digesting carbohydrates, and a little fat.
Don't decide to go to the grocery store hungry. You will just tend to
grab anything and everything will look good to eat. Make sure that you
choose healthy foods on the perimeter of the grocery store and stay out
of the middle isles!
Make sure that you are properly fueled
for your workout. Being hungry before working out only makes you more
hungry. Working out depletes your energy reserves and might tap into
your hard burned muscles. Pre-workout is the time to get energizing
carbs and proteins. Try a berry smoothie with some almond milk and flax
seed pre workout !!
Supplement your workouts properly. During
your workout try to sip on BCAA's or whey protein to keep your hunger
at bay and to refuel your muscles during your workout.As you work out,
your body burns through nutrients to fuel your muscle contractions, this
causes a shift in your muscles’ nitrogen balance. When your muscle
nitrogen drops, muscle-building shuts off and muscle breakdown can start
Post workout is the time to feed the beast. Try to
make sure your getting at least 20 grams of protein and 40 grams of
carbs in your post workout meal. A good post workout example is a
fast-digesting whey protein, along with a couple of rice cakes within
the first hour post-workout. Then, eat a proper meal again, within a few
hours. This method has been shown to help maximize muscle replenishment
and efficiently kick-start muscle rebuilding processes.
Working out depletes your body of glycogen, but that doesn't mean you
can go overboard on carbohydrates post workout to refill them. The main
reason for post workout overindulgence is not fueling our bodies
properly ALL day long and then you are famished after a workout and
ready to eat everything and then over-eat because of this. Be sure to
not use working out as a reason to "treat" ourselves. You just did an
amazing thing for your body so why would you want to "treat" it with
garbage food when you can fuel it to repair muscles ???
So here is a little recap of what was just stated !!
-Plan your post workout meal
-Don't grocery shop hungry or post workout
-Eat a proper meal before working out
-Drink whey or BCAA's intra workout to curb hunger
-Eat a proper post workout meal with a 20/40 protein to carb ratio
-You don't need to "treat" yourself with food post workout
-Mindfully think before you eat so that your fully aware of what your feeding yourself.
Now time to be a little muscle monster and get you lifting on in the
gym !! Be sure to refuel before, during, and after your workout !!!