Post Workout Muscle Building Nutrition Tips

"5 Simple Tips For Serious Muscle Growth!"

Post workout muscle building nutrition is an area where you can get a big boost in the muscle building game. I can remember about 12 years ago when the topic of post workout nutrition first started to see the light of day. Since then, a ton of attention has been placed on studying various post workout meals consisting of different quantities of proteins, carbohydrates and fats, as well as the differences between whole food post workout recovery meals and supplemental post workout recovery meals.

While there are differences between each style of post workout muscle gain diet, there is a commonly accepted “best practices” approach to muscle building nutrition. While all of the exercise physiologists that study post workout nutrition and recovery certainly have their own personal opinion on what you should eat and how you should be eating it, nearly all of them agree on the fundamentals…

1.)  You must eat ample amounts of quickly absorbed high quality protein. Whey protein isolate fits the bill here. Focus on eating somewhere in the range of 20 to 40 grams of fast acting protein depending on your lean body mass.

The more muscle mass you carry, the more protein you’ll need. It’s a myth that the human body can only digest 40 grams of protein at a time – the amount of protein that your body can metabolize at any given time is completely dependent upon your genetics and body composition and to a greater degree the amount of muscle mass that you carry on your body.

2.)  You must eat ample amounts of fast acting “simple” carbohydrates. A few pieces of fruit or some fruit juice fits the bill here, even milk works well post workout to provide simple carbs and protein to your body quickly.

3.)  You must eat your post workout muscle building meal quickly (this is why most people use protein shakes post workout). Depending on the literature, there is a unique “window of muscle building opportunity” somewhere between 15 minutes and 1 hour following your workouts that allows for much more efficient nutrient uptake. You need to be taking advantage of this phenomenon if you’re serious about building muscle mass.

4.)  Drink a few glasses of water with your post workout meal.

5.)  If you just can’t decide what to eat for a post workout meal, drink a few glasses of milk. It has decent protein content and some high GI carbs and it’s one of the most studied post workout recovery meals!

To Summarize The Muscle Building Nutrition Tips Above…

I recommend consuming a highly nutritious balanced meal consisting of 20 – 40 grams of whey protein isolate, 20 –30 grams of whole food protein, 50 – 100 grams of simple carbohydrates and 20 –50 grams of complex carbs within 45 minutes of completing your workout.

That’s within 30 minutes of racking your last weight, not 30 minutes after you drive home from the gym. In order to make this work, I recommend using a high quality whey protein isolate blended with fruit juice and milk. This is easy to take to the gym with you – and easy to slam down immediately following your workout. Then rush home and polish off the remainder of the whole food nutrients that you have slated for your post workout muscle building nutrition plan.

Don’t worry too much about dietary fat with this meal as eating a bit more than usual will not hurt you here (if you’re dying for a steak eat it during this meal!), but try to stay away from too much dietary fat (1 –3) hours post workout. Your body is busy repairing damaged muscle cells – give it what it needs (protein) and steer clear of anything that will make your body less efficient (too much dietary fat will do this) at repairing damaged muscle cells.

As a rule of thumb, schedule your muscle building nutrition plan to make your post workout meal the biggest meal (calorie wise at least) of the day. Keep in mind that the actual amount of protein that your body needs will be somewhere in between the high and low ranges that I’ve outlined above. If you’re confused and not sure how much protein you need to be eating post workout, target 40 grams – it’s a nice round number and a great place for most people to start.

If you've got every other part of your bodybuilding program nailed down, you'll gain some serious muscle mass by simply incorporating these post workout muscle building nutrition tips into your bodybuilding nutrition plan!

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