Post-workout

Immediately after a workout, your muscles are primed and ready for nutrients. This is one time where you want your insulin levels to spike. Insulin carries carbs and proteins into your muscles. Drink a protein shake (one scoop whey protein powder mixed with water) and eat a carb source such as an apple, banana, raisins, white bread, even sugar to make your insulin spike.

I’ve read where some lifters even eat gummy bears! I don’t recommend gummy bears because they contain HFCS (high fructose corn syrup). HFCS is bad because of the higher concentration of sugar (glucose and fructose) actually blunt the effect of insulin. Without insulin, your blood sugar remains elevated, and your liver converts all that glucose and fructose into fat! Get your post workout sugar boost from real fruit, the way nature intended.

When you are tired of a protein shake and a piece of fruit for you post workout nutrition, there are several readymade formulas to help your muscles fully rebuild after a heavy weight training session.

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