On today’s episode of Live Lean TV, I’m sharing why carbs are required post workout, OR are they? In addition to this, I’m also sharing the world’s fastest post workout protein shake recipe.
✔ Rootz Paleo Egg Protein Powder: (discount code: LiveLeanTV)
✔ Whey Isolate Protein Powder: (discount code: LiveLeanTV25)
OTHER AWESOME NUTRITION VIDEOS:
✔ LEAN and GREEN Post Workout Shake For WEIGHT LOSS:
✔ Post Workout Nutrition: Protein Shake for MUSCLE GAIN [Avoid This MISTAKE]:
✔ My Delicious Post Workout Protein Shake:
READ OR LISTEN TO THIS EPISODE:
✔ Blog Post:
✔ Podcast:
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What is the post workout anabolic window?
This refers to drinking the right combination of nutrients, within 60 minutes of finishing your workout.
It’s often stated that this 60 minute window is one of the most important times of the day, from a nutrition standpoint, to help build muscle and improve your recovery.
Since you break muscle down during your workout, the goal of post workout nutrition is to rebuild, repair, and recover. This prevents muscle loss, reduces muscle soreness, and starts the rebuilding process so you are properly recovered for your next workout.
In other words, it switches you out of a catabolic muscle breakdown stage and starts you on a rebuilding anabolic stage.
Like all things in fitness and nutrition, there is not a one size fits all solution for post workout shakes.
Ask yourself:
What is your current body composition?
What is your goal?
Do you have a quick time frame to achieve your goal?
Your specific answers, dictate if carbohydrates are required post workout.
Now I always recommend people get protein within that 60 minute window after your workout.
However when it comes to carbohydrates, it all depends on you.
Carbs are NOT required post workout if you are:
– Currently obese
– Highly insulin resistant
– Suffering from type 2 diabetes
– Pre diabetic
– Or have a time frame where you’re looking to lose a lot of weight fast
If you fall into any of these categories, I’m not saying you shouldn’t consume carbohydrates after your workout. I’m simply stating carbohydrates are not required for your goals.
Now lets talk about who would benefit from consuming carbohydrates after your workout.
Carbs are required for you if you are:
– Looking to build muscle
– Insulin sensitive
– Slow gainer
– Training for athletic performance
– In maintenance mode
For these people, depending on your specific situation, consuming a 2:1 to a 3:1 ratio of carbohydrates to protein is a good idea.
Pineapple juice and orange juice make decent quick post workout carbohydrates sources as they contain higher amounts of glucose, while they’re lower in fructose.
If you’re going to use fruit juice as your post workout carbohydrate, look for a fruit juice that is:
– High in glucose
– Low in fructose
– High in the insulin index
This is important because glucose is used to replenish depleted glycogen in the muscle cells, while fructose is used to replenish depleted glycogen in the liver cells.
World’s Fastest Post Workout Protein Shake
Prep Time: 10 seconds
Servings: 1
INGREDIENTS:
– 2 cups pineapple juice (or orange juice)
– 1 scoop Earth Nutri Vanilla Whey Isolate Protein Powder
INSTRUCTIONS
1. Add 2 cups of pineapple juice to a shaker cup.
2. Mix in 1 scoop of vanilla whey isolate protein powder.
3. Add the top to the shaker cup, shake, and drink.
Nutrition Information (per serving):
Calories: 360
Protein: 30g
Carbohydrates: 59g
Fat: 0g
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!
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Thanks for watching the episode. Here are links and discount codes to the protein powders mentioned in the video.
✔ Egg Protein Powder: (discount code: LiveLeanTV)
✔ Whey Isolate Protein Powder: (discount code: LiveLeanTV25)
Thank you brad for ur quick response. Luv you.
I hv requested Jessica for a solution for removing saddlebags.
Pls help
What should I do if I’m insulin resistant and eat 3 times a day?
To improve your insulin sensitivity, for the next 30 days follow a lower carb meal plan and recipes that are high in protein and fat. Our TeamLiveLean.com meal plans are perfect for this.
Brad but I go to gym in the evening.
Can I take pineapple juice in the evening
+Live Lean TV High in sugar?
Same. I was told no fruit, even berries and especially bananas in my post workout shakes at night especially when cutting because its so high in sugar….wtf im confused now.
yes you can, even if you train at night.
Hey Brad I have a question: Is there a way to “strengthen” your wrists? Mine tend to hurt when I do exercises like upright rows or clean & press (especially the “flipping” or transition in the grip causes pain). I even injured wrists doing one of those exercises which is why I haven’t done them for a year now. I’ve ben trying to perform the motion again and I still feel uncomfortable or a slight pain when I add a little bit more weight (not to the point where it challenges my muscles or where I neglect my form though, I’ve only gone up to like 15-20 kg total). If not, are there good replacements for those exercises because next year I want to try out your Afterburn 1.0 program. I’d be thankful for any advice.
Improving the flexibility of your wrists can help. Here’s a post I did on that:
You can also work on increasing the strength of your forearms: