Quick Bodybuilding Tip: For Fast Recovery Ensure That You Have The Proper Post Workout Nutrition

Bodybuilding is about tearing muscle tissue down so that it repairs and grows larger in response to the training stimuli. Proper post workout nutrition is vital in order to jump start the repair and subsequent growth of the muscles after a tough weight training routine. In order to accomplish that, one needs to deliver the right nutrients within 30 minutes after a workout.

After a workout your body has an immediate need for two things:

1. Carbohydrates to replenish your glycogen stores in the muscles



2. Proteins to be used as the raw material needed for repair

Since we want the fastest nutrient delivery possible to the muscles, the best post workout meal consists of high glycemic index complex carbohydrates and fast released proteins with minimum amounts of fat (as fats would slow down the nutrient release). Therefore, something along the lines of cream of rice with a whey isolate protein shake would more than do the trick. The cream of rice, being a complex carbohydrate that is high glycemic in nature will not only create a high insulin response (which after the workout is the only time we want to do that), but also, load up the muscles with much needed glycogen. The whey isolate, which is high in branched chain amino acids and is absorbed very quickly into the blood stream, will flood the system with much needed materials that can be used for repair and growth.

You can add supplements to this meal, such as vitamin C, creatine and glutamine, in order to further speed up the recovery process.