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Post Workout High Protein Diet

Post Workout Diet

Post Workout High Protein Diet
Post Workout High Protein Diet:

So easy to make, perfect for after the gym, and inspired by Paleo-dietary principles: It's light, moist, and the dark chocolate and strawberries perfectly compliment the soft, sponge-like loaf base.

Functional Ingredients:

With all of my recipes, it's loaded with healthy, functional ingredients from the flavonoids content of the dark chocolate to the phytonutrient content of the berries. High-protein dessert is also very nutrient-dense and relatively low-carbohydrate.

Chocolate with Protein Cake:

Replenish your energy and kick-start muscle growth and repair with a chocolate protein cake that actually meets your macros! Dark chocolate and berry protein loaf is a sports-nutrition masterpiece.

 Follow Strictly:

This loaf's nutrient profile has been tailored for someone who's following strict Paleo principles. Paleo athletes are on a high-fat, high protein, and low-carbohydrate diet.

Those athletes have eaten the majority of their fats before training in order to fuel for the session ahead this post-workout loaf is packed with protein to help repair and grow muscles.

Protein Sources:

The protein content comes from whey protein and eggs two protein sources that boast some of the highest biological values in sports nutrition. The biological value of a protein is essentially a measurement of how much protein the body can actually use from the source.

Impressive Benefits:

This recipe also contains a few nutrient-dense carbohydrates, each equipped with some impressive benefits. Loaf contains 20 grams of dark chocolate which, while being a small amount, is enough to be beneficial.

Dark Chocolate:

Flavonoids in dark chocolate increase insulin sensitivity, which then improves the absorption of all nutrients, allowing you to make the most of each fuel-packed bite: A helping of berries adds another bounty of health benefits to this recipe.

Berries:

Berries have a high phytonutrient content, which supports the body's immune system and metabolism. Put simply, the health benefits this loaf offers will help keep you lifting for a long, long time to come. Let's get baking.

 Balance your Dishes:

If the loaf a bit dry, or just want to add a little extra flavor, reach for a dollop of yogurt. Adds that extra bit of deliciousness balances the dish out perfectly, and eliminates the need for a coat of sugar-filled icing.

Eat Quality Foods:

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Increase Protein for Muscles Building:

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t and shouldn’t always rely on plain protein shakes, chicken, and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

Post Workout 6 Meals for you:

Mix four egg whites, ½ cups rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat, until it bubbles then flip and cool another 30-60 seconds. Top with fresh berries or banana slices.

These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic.
Calories: 421,  Protein: 51 g, Fat: 6 g,  Carbs: 39 g

For those looking to satisfy that deep, aching post-workout hunger, this one is for you. Cook up eight ounces of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add four ounces of your favorite marinara sauce.

If you are training hard and with more volume than usual, chances are your appetite is up as well. The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay. Calories: 628, Protein: 70 g,  Fat: 18 g ,  Carbs: 38 grams

Take a can of yellowfin tuna and add a handful (1/2 cup) of crushed up whole grain crackers. For flavor, add pepper, a dab of extra virgin olive oil, mustard, and chopped up pickles.

This one is perfect to utilize on-the-go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym. It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles. Calories: 379,  Protein: 41 g,  Fat: 13 g,  Carbs: 24 g,

Add ½ cup of rolled oats, 1-2 scoops of your favorite whey protein powder (we suggest vanilla), ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors.

Oats and Whey Staple forever:

Another great convenience food, this dish is best for morning trainers. Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener and almonds, you gain a whole new appreciation for oatmeal. The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale. Calories: 422, Protein: 31 g , Fat: 12.5 g , Carbs: 48 g

For More Carbs:

Scramble four whole eggs with two added egg whites. Add one cup of chopped mixed veggies. Spinach, onions, mushrooms and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need (or want) more carbs, add a piece of fresh fruit on the side.

For More Protein:

Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a crispy creme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins, and minerals. 

Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. 

This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger. Calories: 520, | Protein: 37 g , Fat: 23 g , Carbs: 29 g

For Bigger Batch:

Grab a large chicken breast (about 8 ounces) that is already cooked and dice it up and throw it in a pan with olive oil. Add ½ cup of diced sweet potato, 1/2 cup of diced apples and add cinnamon, salt, and pepper to taste. You can make an even bigger batch to store in the fridge to use through the week.

Chicken and Sweet Potatoes:

Chicken and sweet potatoes, gourmet recovery style: Sweet potatoes are the perfect bodybuilder carb that slowly digests to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores. Calories: 300, Protein: 51 g, Fat: 5 g,  Carbs: 30 g,

Eggs and Rolled Oats:

Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat, until it bubbles then flip and cool another 30-60 seconds. Top with fresh berries or banana slices.

Pancakes a Protein Punch:

These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic.

Post Workout Hunger:

For those looking to satisfy that deep, aching post-workout hunger, this one is for you. Cook up eight ounces of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add four ounces of your favorite marinara sauce.

If Training Hard:

If you are training hard and with more volume than usual, chances are your appetite is up as well. The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay.

Nutritional Musts:

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War and Peace in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Muscles Building Process:

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

Pancakes Pack:

These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic. Calories: 421, Protein: 51 g,  Fat: 6 g,  Carbs: 39 g

Beef with Salt and Pepper:

For those looking to satisfy that deep, aching post-workout hunger, this one is for you. Cook up eight ounces of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add four ounces of your favorite marinara sauce.

If you are training hard and with more volume than usual, chances are your appetite is up as well. The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay. Calories: 628,  Protein: 70 g,  Fat: 18 g,  Carbs: 38 grams

Yellow Fin Tuna:

Take a can of yellowfin tuna and add a handful (1/2 cup) of crushed up whole grain crackers. For flavor, add pepper, a dab of extra virgin olive oil, mustard, and chopped up pickles.

This one is perfect to utilize on the go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym. It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles.

Oats and Protein Powder:

Add ½ cup of rolled oats, 1-2 scoops of your favorite whey protein powder (we suggest vanilla), ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors.
Post Workout High Protein Diet Reviewed by Bodybuilding Gym on 04:05 Rating: 5

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