Post Workout Meal

I know what you might be thinking, why the rice cakes, jam, and what looks to be peanut butter!! Well here is the answer. Rice cakes and jam are both considered high glycemic carbohydrates, which are rapidly absorbed and produce a strong insulin response. This is ideal post workout since high glycemic carbohydrates are considered a catalyst for anabolic activity. The peanut butter looking substance under the jam, is actually chocolate whey mixed with a small amount of water to create a paste. There is a reason I have combined the protein and carbohydrate together. Protein and carbs, when taken together post workout stimulate both glycogen replenishment and protein synthesis, this is why protein alone can not offer the full benefits of post workout nutrition. There is another extremely important part of this equation. The ratio of high glycemic carbohydrate to protein should be roughly a 3:1 ratio, or 3 grams of carbs per gram of protein. Other examples of high glycemic carbohydrate sources include sucrose, maltodextrin, and dextrose, which are the three top post workout carb sources because of their ability to be absorbed quickly. Others include honey, baked potato, bagels, white bread, watermelon, and cereals. Utilizing the post workout window is crucial for carbohydrate consumption since this is when muscle glycogen resynthesis is most efficient. 

When I know I get to eat this delicious meal after an intense training session, I can easily push even harder!


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Bree Hunter

Bree Hunter is a Calgary fitness model and personal training professional. Since entering the world of fitness modelling, Bree has achieved an extraordinary and unparalleled year-round physique and she is excited to help her clients reach the same levels of success. Bree's drive and determination saw her achieve high levels of success on the. . .

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