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Scorpion Solitaire

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Thursday 7/11/13
Issue #14
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Scorpion Solitaire


Absolutely Perfect Post Workout Munchies

By Damien Darby - 7/11/2013

Fitness Concept
  Photo Credit: Aleshyn_Andrei /

Sure, there are as many gyms as there are churches in most towns across the western world. Gym memberships aren't the problem really; it's a lack of education in terms of consumption. People are simply eating too much of the wrong stuff. How many people out there go to the gym 3-5 days a week but find it hard to get their bodies to where they need to be?

Burning calories is great, but the point is to burn more than you take in. Just because you spent on hour on the treadmill and another thirty minutes doing a variety of exercises in the free weight room doesn't mean it's time to pork out. In fact, the first could hours after a good workout is crucial!

  • The muscles should be starving for energy.
  • The body should have expended tons of energy, and used up a fair amount of essential vitamins, minerals, and amino acids.
  • You're undergoing a pronounced hormonal and metabolic change that can be used to accentuate the results of the workout.

The bottom line is that for around two hours after a great workout food consumption is especially important. All that cardio and weight training can be easily counteracted by eating the wrong things. Here are some of the absolute best things to munch on within the ever-important post-workout nutrition window.

Post-Workout Meals that Optimize Results

Disclaimer: no one said these were going to be gourmet meals, or overtly tasty either. You won't find ANY added sugar, but a dash of salt won't hurt because you sweat so much of it out (ideally you were working that hard!). The point of these meals is optimum post-workout nutrition, not appeasing the palate.

  • Peanut butter, banana, and protein shake: It's got all three of the essential components: protein, fat, and carbs. Basically, the body is going to use the banana and peanut butter (ideally organic) to save the protein so it can be used expressly for muscle repair and rebuilding. Portions are crucial here. One banana should be fine, along with one scoop of protein powder (unless you're going for building mass which will require more) and 1-3 servings of peanut butter which is a tsp!
  • Egg whites, almonds, and an apple: This is similar to the first option, with the same three components, just a different taste. It's also easy to prepare. Cook some 1-3 egg whites for protein requirements, toss in 6-12 almonds for healthy monounsaturated fat, and the apple is to restore energy and save protein for muscle synthesis.
  • Fruit smoothie with aminos:If the amino acid supplement is healthy and trustworthy, then took a serving of them into a fruit smoothie. Pile it on too, apples, pears, banana, pineapple, mango, etc. The idea is that the energy is high in water and vitamins, and the muscles are getting the essential proteins they need to make things happen in the muscle department.
  • Stir-fry: Tons of fruits and veggies with some protein mixed in. It's all solid food which takes longer to process, and they're complex carbs, but they'll definitely do the trick. The important thing here is to stay away from calorically heavy sauces laden with sodium.

There are so many options, but the point here is to get sufficient amounts of healthy fat, protein, and carbs so the body can do its thing and get to where you want to be. Enjoy!


Scorpion Solitaire

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