Post Workout nutrition is the most important muscle building meal . Because of its critical timing.A proper post workout meal will increase your muscle gains and improve your recovery time. This Article from our expert Sean Nalewanyj will highlight the main benefits of Post-workout nutrition and why do you need it. Plus a description of the ideal post workout meal.

Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.(see our Full Muscle Gain Truth Review)

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Catapult Your Muscle Gains With

Proper Post-Workout Nutrition

By Sean Nalewanyj

The post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition.

We’ll define the post workout period as the 3 hours that immediately follows an intense workout. It is during this time when the body is most primed for nutrient absorption and the muscles will literally act like a sponge, soaking up everything you present them with.

By feeding your body with the proper nutrients from both whole foods and supplements during this all-too important time frame you will greatly increase your muscle gains and improve your recovery time.

Let’s take a quick look at what needs to be accomplished after an intense workout:

1) Muscle breakdown must be minimized and the body must be put back into an anabolic, muscle-building state.

2) Blood sugar and glycogen levels must be restored.

3) Free radicals must be neutralized.

4) The muscles must be fed with proper nutrients to facilitate recovery and growth.

This can be accomplished by consuming 2 special “post-workout meals”.

The first meal should be consumed entirely in liquid form. Your body is in a high state of stress, literally starving for nutrients, and you need to replenish this imbalance in the fastest way possible. A liquid meal will be digested quicker than any other and will allow your body to start rebuilding itself immediately.

This post-workout shake should ideally contain the following:

1) 30-40 grams of whey protein.

2) 70-80 grams of simple sugar. (Dextrose is a great sugar to use)

3) 5 grams of creatine.

4) 5-10 grams of glutamine. (Optional)

All of these ingredients should be mixed in water and consumed within half an hour of completing your workout. I would also suggest taking a high-potency multivitamin along with the shake. This simple liquid meal will go a long way in accelerating the muscle growth process and helping you to recover.

About 45 minutes to an hour after your post-workout shake, you should consume your second post-workout meal, which should come from whole foods. This meal should be rich in protein and high glycemic carbohydrates.

High glycemic carbohydrates are those that are broken down rapidly into the bloodstream. Some examples include, potatoes, white rice or rice cakes. Here are a couple of examples of what your second post-workout meal might look like:

1) 6oz steak, 1 potato, 1 glass of orange juice

2) 1 can of tuna, 100g rice cakes, 1 glass of grapefruit 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.

Most lifters highly underestimate the value of the post-workout period and hinder their gains as a result. One of the biggest mistakes you could possibly make would be to ignore the value of this 3-hour period and to slack off on your protein and carb intake.

Treat the post-workout period with respect and prepare for a noticeable boost in your muscle size and strength gains.

There are also 3 other highly important times throughout the day to pay special attention to the foods and supplements that you consume. Visit MuscleGainTruthto find out what they are, and how to properly approach these periods for the best possible results.

Lear more about the author Sean Nalewanyj

(see our Full Muscle Gain Truth Review)

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Supplements is it a must? Do you really need them? and which ones are really usefull to help you gain more muscle and lose fat?. The supplements issue can be a big debate sometimes .This Article from our expert Sean Nalewanyj will highlight the truth about supplements . You will learn about the basic supplements that can really help you develop an impressive, muscular physique.

Sean’s program, The Truth About Building Muscle, is a detailed plan of attack for quickly gaining the muscle mass you want. He covers the entire body in depth, from the chest and back all the way down to the calves. It is an excellent program and highly recommended.

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Do Bodybuilders Really Need Supplements?

By Sean Nalewanyj

To supplement or not to supplement? That is the question, and an important one at that.

“Do bodybuilders really need supplements?”

Let’s examine that question.

The first thing to look at when trying to answer the million-dollar question about supplements (with the ever-increasing revenues of the supplement industry I should more accurately call it a “billion-dollar question”) is what do we define as “need”?

The question seems to be, “do we really need supplements”? But the answer to that completely depends upon what it is that we do or do not need them for. Let’s examine a couple of different definitions.

“Do bodybuilders need supplements to become bigger and stronger?”

The answer to this question? No!

Regardless of what the million-dollar supplement companies would have you believe, supplementation is not mandatory in the pursuit of increased muscle mass and strength.

Anyone who trains hard and focuses on consuming adequate amounts of protein, carbohydrates and fats from whole foods can and will see a significant increase in muscle size and strength.

If you want to become bigger and stronger, supplements are not mandatory. Period.

So given this fact, bodybuilders shouldn’t use any supplements, right?

Wrong.

Let’s examine the second definition.

“Do bodybuilders need supplements to become as big and strong as they possibly can?”

The answer to this question? Yes!

Although supplements are not mandatory to become bigger and stronger, they ARE mandatory if your goal is to become as big and strong as you possibly can. By investing in the right products and using the proper amounts, you can definitely gain an extra edge and see superior gains than a person who has chosen not to go the supplement route.

With the endless hours of hard work and dedication that you put in at the gym and at home on your quest to achieving the physique you desire, it only seems logical that a few extra bucks should be spent each month on a few reputable products in order to maximize your gains.

The question you simply have to ask yourself is, “how much are my muscle gains worth to me?”

If an extra boost in strength at the gym is worth the price of that bottle of creatine, then it makes sense to purchase it. If improving the convenience of your eating plan is worth the price of that tub of whey protein, then it makes sense to purchase it.

“Do bodybuilders really need supplements?”

If you’re serious about achieving the most significant muscle size and strength gains that you possibly can, then I definitely would recommend a basic and straightforward supplement plan to maximize your results.

Here are the 4 most basic supplements that I would recommend:

1) Whey Protein

2) Creatine

3) High-Potency Multivitamin

4) Essential Fatty Acids

This is a great place to start and will go a long way in increasing your lean muscle mass, strength and fat burning capabilities. There are definitely a lot of worthless, ineffective supplements out there, but these 4 basic products have been shown time and time again to be both effective and worth the cost.

If you’re looking to gain an extra edge and are serious about reaching your muscle-building goals, they are definitely worth looking into.

Lear more about the author Sean Nalewanyj

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