Lean mass diets Breakfast/Pre-Workout: 4:00 AM Protein Shake with: 1 scoop ON 100% Whey 1 cup skim milk 1 teaspoon flaxseed 1 banana Post-Workout: 6:45-7:00 AM 4 egg whites & 1 egg Cup of spinach 1/2 cup of oatmeal with 1 teaspoon of flaxseed and 1/4 cup of blueberries The skim milk in your shake might sound like a great idea, but all the micro filtration and pasteurization of skimmed milk causes hidden digestive problems such as bloating or blood sugar problems. A study compared fat free milk with whole milk in post-workout shakes by measuring concentrations of representative amino acids in response to milk ingestion. This study found that whole milk was a better choice because the uptake of amino acids threonine and phenylalanine were greater for those who drank whole milk, thus increasing the efficiency of the available amino acids for protein synthesis. So if you can’t take out milk from your daily regimen, whole milk would be a better alternative. I would save the shake for post-workout. After a great training session, getting nutrients into the cells fast is key for less DOMS (delayed onset muscle soreness) and faster recuperation. A solid meal takes a bit longer to digest, thus not getting into the muscle fast enough. Switch your two first meals and get better results. Your pre-workout meal will ensure you to have steady blood sugar levels during your workout and your post workout shake will provide all the nutrients needed for tissue repair.
Posted on: Wed, 02 Oct 2013 02:08:16 +0000
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