Post Workout Out Meal *** RAW EGGS *** "ROCKY Style" (Eat within 15 minutes after workout) скачать в хорошем качестве

Post Workout Out Meal *** RAW EGGS *** "ROCKY Style" (Eat within 15 minutes after workout)

DRINK THIS within 15 Minutes of finishing your WORKOUT!!! If you want your muscles to grow faster you have to give them fuel. This is especially important right after a workout because you have burned a lot of calories, lost mineral and nutrients and worn out your muscles. So you need to get fuel in your body within 15 minutes of completing your fitness routine. This post workout shake is AWESOME FOR MUSCLE RECOVERY.... not only does it have the minerals, sugars and electrolytes your body needs; it also has PROTEIN!! RAW EGG PROTEIN... Now I know what some of you may be thinking, but RAW EGGS are awesome for putting on muscle fast. This is the ultimate bodybuilding post workout meal. Let me know what you think about it! Thanks and God Bless, Ron Williams - Natural Bodybuilder of the Decade http://ironchestmaster.com/ post workout meal, best post workout meal, nutrition, post workout, raw eggs, drinking raw eggs, raw egg challenge, eggs, recovery drink, post workout shake, health, science in sport, bodybuilding, diet, post workout drink, Rocky, Rocky movie, sylvester stallone, balboa, rocky balboa, training, rocky, rocky 3 training, rocky 4 training, rocky training montage, Ron Williams, meal prep, how to meal prep, healthy meal prep, meal prepping, shake, natural, healthy, fitness, exercise, workout Eating After a Workout Is Important When you're working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout. Doing this helps your body: Decrease muscle protein breakdown. Increase muscle protein synthesis (growth). Restore glycogen stores. Enhance recovery. Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate growth of new muscle. Protein, Carbs and Fat Protein Helps Repair and Build Muscle As explained above, exercise triggers the breakdown of muscle protein The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle protein breakdown Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue It's recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout Studies have shown that ingesting 20–40 grams of protein seems to maximize the body's ability to recover after exercise Carbs Help With Recovery Your body's glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them. The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training. Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis (1). Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time (10, 11, 12, 13). Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis (13, 14). Try consuming the two in a ratio of 3:1 (carbs to protein). For example, 40 grams of protein and 120 grams of carbs (15, 16). Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts then this becomes less important. Fat Is Not That Bad While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits. A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a practical way to achieve this. The Timing of Your Post-Workout Meal Matters Your body's ability to rebuild glycogen and protein is enhanced after you exercise For this reason, it's recommended that you consume a combination of carbs and protein as soon as possible after exercising. Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes. In fact, it's believed that the delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis However, if you consumed a meal before exercising, it's likely that the benefits from that meal still apply after training