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Muscle Building Postworkout Nutrition

by David Samra

Making sure you get the proper nutrients after a workout is very important. Not only can the right food choices help you refuel and re-energize, but it will help you repair and build your muscles.

After working out, while you’re resting, your body is already busy repairing and rebuilding the muscle tissue you worked on for the last hour+. What you want to do is take advantage of a proper post workout meal to maximize the process so you’re taking in the right mix of protein and carbohydrates within a couple hours of your workout. This is the time your body builds muscle faster and taking in the optimum nutrient combination will help in this process.

Some people like to eat actual meals after working out to consume the proper nutrients. (Thanks to Critical Bench for these recipes) This could be a hardboiled egg, one piece of whole grain bread, one teaspoon butter, one fruit, one teaspoon jam, and water.

Or maybe you prefer a sandwich. Try four ounces of sliced turkey breast on whole wheat bread, two teaspoons mayo, with half a tomato, shredded lettuce and one cup of milk.

I honestly don’t have the time or will to make a meal after pushing myself to the limit working out so I make a shake. It’s quick, simple and delicious.  I’m going to give you two options for a post workout shake, you can choose what suits you best. I recommend the P90X Results and Recovery drink – not only because it tastes so good (think of those orange creamsicles you got from the Good Humor man as a kid) but because it’s so easy to make.  Scoop some powder into water and ice and blend. It’s that simple.

P90X Results and Recovery is an after-workout shake that helps you refuel, re-energize, and reduce muscle soreness. P90X Results and Recovery is four parts carbs to one part protein. Four parts carbs to one part protein ensures speedy muscle repair after intense workouts!

Recover faster and see better results!
This great-tasting shake is specially designed to provide the precise nutrients you need to recover quickly after intense workouts. P90X Results and Recovery Formula offers a unique mix of:

  • Simple and complex carbohydrates for optimum glycogen replenishment
  • A high Protein Efficiency Ratio (PER) blend to provide the critical building blocks for rapid muscle resynthesis
  • Vitamins, including antioxidants, to help reduce muscle soreness and assist in repair and growth

P90X Results and Recovery Formula is a state-of-the-art, great tasting, body-shaping cocktail that’s guaranteed to take your workouts to the next level.

The second shake you can make is this Strawberry Strength. It’s a 370-calorie shake with 25 grams of high-quality egg and soy protein, only 5 grams of fat, and plenty of healthy stuff like fiber, vitamin C and other antioxidants.  Plus, like the P90X Recovery drink, it tastes good.  The only reason I don’t use this shake anymore is I find the P90X Results and Recovery just too easy to make.

1 cup ice cubes
3/4 cup egg substitute such as Egg Beaters
3/4 cup vanilla soy milk
1 cup frozen strawberries
1/2 cup banana
1/2 cup cranberry juice

Put it all in a blender with a tight lid, blend for 30 seconds.

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avatar Food Nutrition May 13, 2010 at 6:49 pm

In order for you to build the right proportion of muscle fast you need to have a serving of at least 23 gm of proteins every serving. Food Nutrition

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