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Post Ab Workout Meals

Many men and women workout hard in order to burn their abdominal fat and don't eat anything after their ab workouts. Some skip post workout meals because they don't feel like eating and others because they think they will get leaner if they don't eat after workouts. However this is a big mistake. Meals after workouts are probably the most important meals of the day.

Why you shouldn't skip meals after ab workouts?

After you have finished your intense workout your body enters a catabolic state with low glycogen and high cortisol levels. In order to reverse this state (which is bad and only breaks down your muscle tissue) you need to consume proper post workout nutrition that will increase the protein synthesis, replenish your low glycogen stores, suppress cortisol, and enhance your recovery.

This post workout meal should be consumed right after training during the so called "post workout window of opportunity" (if possible within 30 minutes after your workout).

What should a post workout meal include?

A good post workout meal should include carbohydrates (in order to replenish glycogen) and protein (in order to provide the essential amino acids for muscular repair). As you already know, good fat is important for your diet if you want to burn belly fat effectively and achieve great abs; however, fat should not be included in your post workout meals. The reason for that is because in this case fat will only slow down the digestion of protein and carbs.

The goal here is to consume a meal with easily digestible quick carbs and protein.

How much protein and carbs should you eat?

Generally, you should aim at 300-500 calories depending on your weight in order to get the best response. Additionally, aim at 2:1 ratio of carbs vs. protein up to a 4:1 ratio of carbs vs. protein. Carbs are important because they will not only restore muscle glycogen but also create an insulin spike which will help in moving nutrients into your muscle tissue faster.

A good source of quickly digestible protein is a quality whey protein powder that is mixed with some type of liquid in a whey protein shake. Thus the liquid shake will be digested by your body more quickly. You can also have fat-free or low-fat yogurt.

A good source of natural carbs that are quickly digestible is pineapples, frozen bananas, honey, organic maple syrup, etc.

Sample Post Workout Meals

Pineapple Vanilla:

Mix the following ingredients together:

  • 30 grams vanilla whey protein powder,
  • 1 cup of water,
  • 1/2 cup of vanilla yogurt,
  • 2 tablespoons honey,
  • 1 cup of frozen pineapples.

Chocolate Banana:  

Mix the following ingredients together:

  • 30 grams chocolate whey protein powder
  • 1 cup of water,
  • 1/2 cup of skim milk,
  • 1 and 1/2 frozen bananas,
  • 2 tablespoons organic maple syrup.

You can find a more comprehensive nutritional guide with more ab workout strategies and more interesting recipes in the "The Truth about Six Pack Abs" program - one of the most successful fitness e-books.

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