When it comes to building muscle, post workout nutrition plays a key role and can make or break results. This post-workout period of eating, the 3-5 hours immediately following your workout, is without a doubt the most important time to eat properly to build muscle.
After intense weight training your body loses vital nutrients and will act like a sponge and soak up whatever you eat quite quickly. So what you eat during this time is very important and if you eat the right foods you can greatly increase your muscle building potential and speed up your recovery.
Ok, so now you understand the importance of your post workout nutrition. Let's take a look at what you need to accomplish after your intense workout for the best muscle building results:
All this can be done by consuming two post workout meals. One protein shake taken immediately after your workout, and another whole-food meal soon after.
Post Workout Shake
The reason you should drink a protein shake straight after your workout is because your body is in a lot of stress and is starving for nutrients. You need to quickly replenish your body with the right nutrients, and a liquid meal will do this best.
Your post workout shake should contain these ingredients for the best results:
1 - 30-40 grams of whey protein.
2 - 5 grams of creatine if you are taking creatine.
3 - 5 grams of glutamine.
4 - 70-80 grams of simple sugar, eg dextrose.
All this should be mixed in water and taken as soon as possible after completing your workout (no longer than 20 minutes after). Mixing it with milk won't be as effective because it will take a little longer to digest. At any other time of the day milk would be fine for a protein shake, but during post workout nutrition you need to recover as fast as you can, so use water.
Taking a high-potency multivitamin supplement with the protein shake is also recommended.
Post Workout Meal
After taking your post workout protein shake, you should eat your second post-workout meal which will be made up of whole foods. Aim to eat this meal 45 minutes to an hour after finishing your workout.
This meal needs to contain some high quality protein and high glycemiccarbohydrates. Any quality protein source will do, so long as its a whole food. Eg: steak, chicken, tuna, fish, or eggs.
High glycemic carbohydrates are the types of carbs that break down quickly into your bloodstream. This is what you need for your second post workout meal. Some good sources for this would be potatoes, white rice, or rice cakes.
Here is an example of what your second post-workout meal could look like:
- 6oz of steak
- 1 potato
- Glass of orange juice
This meal will continue to provide your starving muscles with the nutrients they require in order to synthesize new muscle tissue and restore glycogen levels. After this second meal there is still about 2 hours or so to take advantage of as best you can.Your goal in this 3-hour window is to consume as much high quality protein and high glycemic carbohydrates as you can.
The goal of this meal is to give your body the nutrients it needs to start the muscle growth and repair process. The more quality protein and high glycemic carbohydrates you eat at this meal, the better.
The majority of guys out there trying to build muscle don't realize the importance of post workout nutrition. It can greatly accelerate your results if you do it right. But if you ignore this critical feeding time, your gains will suffer.
So to sum it all up, after your intense weight training session you should consume 2 meals. One protein shake taken immediately, and one whole food meal taken within 45-60 minutes. Following this routine will give you all the more chance to pack on massive amounts of muscle as fast as possible.
Finally leave behind your frustrating, skinny-guy reality for good and learn exactly how to actually transform from super weak and scrawny to your own version of superhero over the next few months (and years; once you start getting life-changing results you won't want to quit) to level up your physique and life in 2018. To get the best muscle building and fat loss results of your life, you've essentially got three options:
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Option B: Follow An Existing Pre-Made Program
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Option C: Find a Good In-Person Trainer Who Understands Muscle Building
I personally don't do 1-on-1 training with clients for various reasons (mainly 'cause I run a business which takes up all of my time, and plus I travel a lot which isn't ideal for training people), but if you have the money to spend on this (PTs can quickly add up in costs) and you care about getting results then ensure they understand the science behind muscle gain, fat burning, supplementation, nutrition, etc, and most importantly pick one who practices what they preach and has similar results to what you want (and if you're a hardgainer, ideally you'll want a trainer who was once a hardgainer themselves and managed to build muscle successfully otherwise they may not understand the best course of action for you or worst-case they'll falsely tell you that you can't build the physique of your dreams; don't listen).
Whichever path you take, if you're a hardgainer/skinny noob who's a little sceptical that you can actually build the ripped and muscular physique of your dreams, remember this: no matter what anyone tells you, your physique destiny is 100% in your own hands. Don't fall victim to the illusion that being a hardgainer or [insert excuse] will hold you back, because it won't if you have smart strategies and stick to them for the long term. You CAN overcome average genetics and build a powerful, strong body that will reap endless advantages for your health and life.
To your success,
Natural Bodybuilding & Health Author Since 2008
Mad-Scientist of Hardgainer-to-Hero Transformations for 12 Years & Counting
Last and Definitely Least: Certified Fitness Instructor (Australia)