Those of you who have trained for any length of time know the importance of recovery meals after the workout to replenish your body and maximize your gains. Those of you who are not yet aware of the benefits of a post-workout recovery meal can find out everything, here.

Written by my friend, Ori Hofmekler, "Recovery Meals-The Key To Muscle Gain", tells you everything you need to know about how to get the most out of all the total effort you just expended in the gym or out on the road.

If you don’t have time to read the entire article, here is the summary from Ori’s article:

Post exercise recovery meal sum up:

•Have a recovery meal within 30 minutes up to 1 hour right after your workout, to grant immediate post exercise anabolic and anti-catabolic effects.
•Recovery meals should ideally contain a blend of fast and slow releasing proteins and carbs, as well as good fat to support immediate and long-lasting anabolic actions.
•Most importantly: A viable recovery meal should always comply with the following parameters: All natural, Low glycemic, Great taste. If one of these parameters is compromised, the recovery meal will not be viable. For instance, a funky aftertaste is a sign of chemicals and an overly sweet taste is a sign of excessive sugar, both of which are detrimental to the viability of the meal and would harm the body’s capacity to recuperate instead of supporting it.
•Post exercise recovery meals should be practical, handy and readily available right after the workout.
•To further promote an immediate anabolic impact, the protein component of the meal should be preferably rich in IGF1 (i.e. whole milk products, whey and Colostrum).
•Finally, recovery meals could be made from either fresh light and fast assimilating foods such as yogurt or kefir, or from specially designed all natural low glycemic protein products (i.e. shakes or bars)


The following are examples of good post-exercise recovery meals.

•Berries and yogurt (8-16oz)
Combine 1 teaspoon of Colostrum with 4 tablespoons of protein shake containing fast and slow releasing proteins naturally supported with fast and slow releasing carbs and naturally sweetened.
•Have a protein bar specially designed for recovery made with a blend of fast and slow releasing proteins derived from whey and milk as well as fast and slow releasing carbs such as rice syrup, oat bran and rice bran respectively, or immuno supportive fiber such as arabinogalactan. It should also contain good fat with minimum capacity to convert into body fat such as MCT oil or lecithin.
•Again, protein bars and shakes could be very useful and handy as post exercise recovery meals, provided that they are free of chemicals, sugar alcohol artificial sweeteners, hydrogenated oils or toxins that may adversely suppress recovery, recuperation and growth.

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