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Huge Lot

Every meal of the day is important when you're goal is to gain sheer muscle mass. There's one meal of the day that is imperative to nail down just right in order to get the most out of your workout. In the most simplistic form, you need a lot of protein and a lot of carbohydrates following a heavy and grueling training session as your body will absorb every ounce of whatever you feed it. But let's get into a little more detail on exactly what you should take in.

Though the focus of this article is on the post workout meal, let's first briefly discuss supplements. Immediately following your workout, or better yet during the last few sets of your training there are a few crucial substances that you should consider taking. Now there are a ton of post workout formulas on the market and most of them contain the essentials you need to kick in the recovery process. But to cover the basics, this is the opportune time to take creatine, glutamine, and branched chain amino acids. There are several other supplements you can take but the three listed all play a key role in muscle growth and recovery. Of course you need protein and carbohydrates, but we'll get to that. Below is a reference to the supplements needed immediately following your workout.

Creatine: 10 grams

Glutamine: 7-10 grams

BCAAs: 5-10 grams

Most reptutable sources state that you have about an hour window of time following your workout that you need to absorb fast acting protein and simple carbohydrates. I say it's good to get in a post workout meal within 20-30 minutes after your workout. Personally, I take my post workout supplements during my last few sets as stated above and then fix my post workout meal as soon as I get home. This meal consists of whey protein which is quickly absorbed mixed with milk (I prefer 2%). That satisfies the protein intake needed (most of it is absorbed quickly from the whey and there's also slowly digested protein from the milk). For carbs, I take in a teaspoon of honey which has numerous health benefits and a cup of yogurt. I prefer the Publix brand with 'fruit on the bottom.' This gives me a lot of simple carbs that are needed for post workout. I also take flaxseed oil (gel capsule form) and vitamin C (1,000 milligrams) with my post workout meal. See below for a quick reference guide.

2 scoops of whey protein: 50 grams of protein (minimal fats and carbs) - 250 calories

10 ounces of 2% milk: 10 grams of protein, 10 grams of carbs, 10 grams of fat - 140 calories

1 cup of yogurt (Publix fruit on the bottom): 9 grams of protein, 49 grams of carbs, 2 grams of fat - 250 calories

1 teaspoon of honey: about grams of carbs - less than 20 calories

1 Flaxseed Oil Gel Cap

1,000 mgs of vitamin C

Approximate totals: 69 grams of protein, 79 grams of carbs, 12 grams of fat - 660 calories

If you want more fat and more calories you could add a tablespoon of peanut butter. But what is listed above is perfect for a post workout meal. Most professional bodybuilders eat another powerhouse type meal an hour after their post workout meal consisting of quality protein and complex carbs. A good example would be steak and brown rice.

Jason M. Stallworth
Owner of TheMuscleProgram.com

Download your free training log at:
http://www.themuscleprogram.com/

Hard Core Muscle Building Program:
http://www.themuscleprogram.com/themuscleprogram.html

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Build-a-lot PRE-OWNED - Nintendo DS $12.99 SynopsisHave you ever dreamed of having your own real estate enterprise? Would putting up houses right and left make you happy? Dominate the housing market in Build-a-lot, where you can construct, upgrade and sell houses for huge profits. Use your business smarts to make good decisions and watch your bank account blossom. Will you flip houses to make a quick buck or earn rental income as a landlord? It's all up to you as you become the savviest real estate mogul in your very own virtual neighborhood. Several gameplay modes provide plenty of fun diversions. Career mode has you gaining recognition as you travel from town to town. Perform special tasks for each local mayor and make improvements in the right neighborhoods to expand your properties. Casual mode lets you simply enjoy the pleasure of building. Construct a variety of structures, such museums, mansions and even castles. Whether you erect private dwellings or public structures, Build-a-lot provides the blueprints for fun.

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Lot Lot $106.74 Please note that the content of this book primarily consists of articles available from Wikipedia or other free sources online. Lot Lotis a multiplatform puzzle video game developed by Japanese entertainment media company Tokuma Shoten. Tokuma Shoten got into the video game industry after the meteoric rise in popularity in Japan. They licensed the game for distribution in the arcades to Irem, while they published the game themselves on home platforms, including the Famicom. Additionally, they ported Capcoms scifi shooter Exed Exes to the Family Computer. Author: Surhone, Lambert M./ Tennoe, Mariam T./ Henssonow, Susan F. Binding Type: Paperback Number of Pages: 152 Publication Date: 2011/02/24 Language: English Dimensions: 5.98 x 9.02 x 0.35 inches

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