We all know that what we eat immediately after training is KEY to recovery, and should be taken seriously. Any athlete that is training for performance or muscle growth needs to really appreciate that the body needs feeding correctly at all times, but none more important than this meal.

Repair is key, and needs to be started straight away, here are some top tips to help you stay on track.

1. Cheap Sugary Recovery DrinksDon’t get me wrong, carbohydrates are essential post workout for recovery, BUT cheap simple sugars just won’t cut it. Be sure that your recovery shake has a mix of essential high-end carbohydrates to allow full recovery at an optimal speed of ingestion with zero slumps. Insulin will get spiked with cheap carbs post workout and the drop will slow down recovery and encourage fat gain, both of which we obviously don’t want. Check out the incredible carb matrix in LOAD UP, the ultimate blend of essential post workout carbs.

2. High-Fat Fast FoodAlthough it is true, we want a lot of calories pumped in post-training, they need to be quality. Having a high-fat fast food will react negatively on your system, the high amounts of fat in fast food will slow the digestion process down in your gut. Which means your body will take longer to digest the essential nutrients it does need for recovery. Fast food is also very dense and packed with calories, so it becomes very easy for you to overeat and consume more calories than you actually need.

3. Low Carb MealsWhen training for muscle gain or performance consuming a low carb post-training meal is a complete no-no. Your body needs to be fuelled correctly for optimal recovery, which starts with carbohydrates. Ideally, you want a 2:1 ratio of carbohydrates to proteins and from healthy food sources such as brown rice, sweet potatoes, oats, whole grain breads and fruits all of which are packed with carbohydrates and help to replenish glycogen stores. The sooner you replenish your system, the faster you can get back into the gym and work out.

4. VegetablesYes, I said it..... avoid the vegetables!! Now, this isn’t something you will read often, however, post-training you want to consume foods which provide fast and effective nutrients which repair and replenish the system. Vegetables are amazingly low calorie, dense foods, providing plenty of fiber however they lack the nutrients needed for post-workout recovery.

5. Nut SpreadsThese may seem ideal snack to have post workout, calorie dense, healthy and convenient to carry around. Unfortunately, they just don’t carry enough carbohydrates or protein to be beneficial, also carry so much fat will slow the digestion speed down. Nut butters are very healthy and consumed properly can be amazing for adding lean muscle, but not for post-workout consumption.

Ideally, you want to consume a serving of LOAD UP post workout which gives you the perfect ratio of carbs to protein, with the building essentials creatine, glutamine, BCAA, joint defender and electrolytes. Using the best ingredients money can buy. Take this up to 20 minutes post workout. Follow this with a healthy meal an hour later of a lean protein such as chicken breast, eggs or fish and consume with rice, sweet potato or whole grain breads with some fruit. The average male wants around 30-50g protein per serving and 60-100g of carbs.



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