Quick Muscle Gain Tips for Post-workout Meals

Since we have already covered pre-workout meals, let us move on to the post-workout meal. This meal is as equally important, if not more, for quick muscle gain. The time after a workout is the time when your muscles are most receptive to nutrients. If fed properly, your muscles can grow at an enormous rate. However, most people do not feed them the nutrients that they need. This results in almost no muscle gain. If you want to gain muscle fast, you will need to start eating nutritiously a lot more.

1. Anabolism

The way that muscles are built is through a process of catabolism followed by anabolism. During the catabolic stage, your muscles break down from the stress placed on them by the exercises, forming micro tears. Anabolism is the period of growth which your muscles undergo following catabolism. The trick is to reduce the catabolic stage and increase the effectiveness of the anabolic one. The anabolic period is also the time when the food that you consume goes straight to your muscles. When you consume the best nutrients, your muscles will grow larger.

2. Protein

As with the pre-workout, protein is a vital nutrient with which to build muscles. Without protein in your diet, your muscle will not grow. To ensure quick muscle gain, try to consume large amounts of protein immediately after exercising. The ideal time is below 30 minutes after exercising. If done properly, you can switch the catabolic process off and turn the anabolic stage on.

3. Carbs

After your workout, you will need to restore your body's energy with carbs. Once again, these need to be healthy complex carbs like those found in vegetables, fruits, and whole grains. However, they now serve a secondary purpose. Eating a good amount of carbs in your post-workout meal will cause your body's insulin level to rapidly rise. This is good, as the insulin spike creates a transportation system where the protein can reach the muscles more rapidly than before.

The post-workout meal should be eaten directly after a workout. The sooner the better. This meal should be filled with healthy calories that your body can use to feed your muscles. A good post-workout meal will ensure quick muscle gain.