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	Public Article Network Home About Us Submit Article Article Categories Bodybuilding The Bicep Peaks Heavy Squating Equals More Gains Post Work Out Meal And Shakes In The Gym Hypertrophy The Traditional Bodybuilding Split Strength V Size Get Big With The Internet The Inner Bicep Head Post work out meal and Shakes Article written by Dean Collins Dated 2009-08-13 This is arguably one of the most important meals next to breakfast so make sure you pay attention to it! Article contents: Post Work Out Meals or Miss Out! Post Work Out Meals or Miss Out! Straight after you have been training there is something know as the Golden Window. From when you finish training for about an hour, your muscles are like sponges waiting to absorb anything that you put into your body. This is prime time to get some quick digestion nutrients into your system to start the recovery process. Because you have trained hard, your body is depleted of energy from the form of glycogen, so these stored needs to be filled back up again. So to do this we conveniently bring a shake with us to the gym so once finish we can supply the demand our body has to nutrients. Now you can buy post work out shakes but this is really not necessary. You can simply but the ingredients used in these shakes your self and mix up your own. Which ever you do, you need to be taking in simple carbohydrates and fast digesting proteins in a ration of at least 3 – 1 (carbohydrates to proteins). My personal shake is carbohydrate heavy, and is 100g of maltodextrin to 25g of whey protein, so a 4 – 1 ratio is adopted. Now maltodextrin is a complex carbohydrate, however is just a quick as a simple sugar like dextrose when it comes to digestion. Some people will use half their carbohydrates from maltodextrin and half from dextrose, other will use dextrose along. The choice is yours; however which ever combination you select you must make sure water is used with it! Milk will slow down the digestion so avoid it. An hour or so after you had your shake you really want to be getting in some real foods. Next to breakfast, this is a very important part of your day when it comes down to recovery. We now know fat slows down digestion, so avoid it! This meal we want to get nutrients fast, so protein and carbohydrates only at this meal, keeping fat to a minimum. So select a nice lean meat like a chicken breast and compliment it with complex carbohydrates like yams, brown rice or pasta. You don not need to overfeed at this time, however remember that your body is primed to get good nutrients in! Dean Collins Related Articles The Bicep Peaks The secret to getting bigger bicep peaks is to work your entire body as a whole, as one unit. The more muscles your work at once, including your bicep peaks allows the body to release more hormones to help in the growth process. Huge Arms We all want huge arms and to get the massive size we all crave for we need to work them in the correct manner. A massive set of guns hanging from your shoulders complements any type of body in the gym, standing out like a sore thumb to people around you! Post Work Out Meal And Shakes This is arguably one of the most important meals next to breakfast so make sure you pay attention to it! The Inner Bicep Head The secret to getting bigger inner bicep head is to work your entire body as a whole, as one unit. The more muscles your work at once, including your inner bicep head allows the body to release more hormones to help in the growth process. Compounds V Isolation Compounds movements are your big core exercises explained earlier. These exercises get as many muscle groups working as possible in the entire body. Isolation exercises are the complete opposite, being only one muscle group being worked. The Bicep Muscles The secret to getting bigger bicep muscles is to work your entire body as a whole, as one unit. The more muscles your work at once, including your bicep muscles allows the body to release more hormones to help in the growth process.   RSS feeds | collins-portal xml site map | Link Directory