After workout shake for fat loss and lean muscle
The after workout shake is extremely important because replenishing your body with the right balance of nutrients is imperative to repairing your muscles from the breakdown after working out, and keeping your metabolism running full speed.
A recent study conducted over a 12 week period has shown that those who did not partake in a post workout shake promptly after their workouts had a much lower metabolism and showed signs of muscle loss. While those who consumed a after workout recovery shake, lost considerably more fat, increased lean muscle, achieved a higher metabolic rate, and increased overall strength.
One of the most important considerations for long term body fat loss is raising your metabolic rate is by building and maintaining lean muscle mass throughout your body.
Consuming a good after workout shake allows your body to repair and build lean muscle by giving it the nutrients to make crucial repairs. The more lean muscle you have, the higher your metabolic rate, which then gives the body the ability to burn more body fat even while you are inactive.
Remember that throughout the day you should eat small whole food meals frequently that digest slowly and are high in fiber. These meals should also have healthy fats and quality proteins to give you a steady stream of amino acids.
With a after workout shake you will get carbohydrates which create an insulin response. This helps to force glycogen and nutrients back into your muscles for repair. This strategy not only helps the body build muscle, but also activates fat loss.
With post-workout shakes, you actually want less fiber, more carbohydrates, and quick digesting protein to speed up muscle repair.
Another thing to take into consideration with a after workout shake is that you should consume almost all carbohydrates and protein, and almost no fat. Fat will slow the retention of essential nutrients and glycemic response which works against the bodies needs at this important point of repair.
The best proportion of carbohydrates to protein is about 2 to 1 which is optimal to maximize the process of muscle repair and increase the metabolic rate for long term fat loss.
You should consume your post workout shake as soon as possible preferably right after your workout. Remember that the post workout shake is a critical element to a successful routine.
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