Post workout meals to burn fat and build muscle – Finale

We have discussed 3 different types of post workout meals - One for muscle building and the others for increasing fat loss. These diets need to be incorporated with the right kind of exercises to get maximum results. I wanted to give you a few examples of all these types of the post workout meals so here goes:

Muscle Building

Whey protein powder with water and sugar
Hour later – Whole wheat chicken breast sandwich
Double Banana smoothie (with yogurt)
Hour later – Chicken lasagna

Fat loss method 1

Whole wheat turkey salad sandwich
Chicken steak with mashed potatoes and mixed vegetables

Fat loss method 2

Egg whites
Hour to two hours later – Apple and orange smoothie with whey
Whey protein shake with minimum carbs
Hour to two hours later – Grilled fish and vegetables

Now these are just examples to let you know what kind of things you should be looking for. You can find a great deal of information on the net about what foods are simple carbs, complex carbs, High and Low GI carbs etc.

Create your own meal plan based on what your aims are. Write down what you want to achieve and don’t compromise on it at any cost. Read the article – ‘Are all calories the same’ to get some understanding of the calories and then select accordingly.

I hope this was useful for you. People often don’t give importance to the post workout meals thinking that we will gain whatever we have just lost during the workout. It doesn’t work that way. Post workout meals are extremely important – Some experts call it the second most important meal of the day. So make sure you take the right kind of meal for your aims and goals otherwise all your hard work may go to complete waste.

Let me know what you thought about the post. If you need more information, please give me a shout :-).

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MizFit said...

so what do YOU eat post workout?

Im lazy.

family sized can of tuna and rice ;)


Usman Pasha Siddiqui said...

Ohhh me!!! I'm more into McDonald's Quarter pounder :D.

I usually stick to chicken and shakes. Shakes right after the workout and chicken with either brown right, whole wheat bread or salad.

I have to say this - I really like your sense of humour...especially on your blog :)

3rdChanceFitness said...

Good post Usman...I think I will try number two next week.


What about for a vegetarian? Could I just do tofu? Great tips as usual.

Junaid said...

Pakistanis don't eat turkey? I've only had it once very dry.

Anonymous said...

What is your advice for someone who likes samosas, pakoras, chips, pizza, pasta, custard, trifle, pie, cakes (except carrot cake which should be illegal)

and curly fries.

Usman Pasha Siddiqui said...

Thanks 3rdchance fitness. I am sure you will see some results.

Usman Pasha Siddiqui said...

healthynutmom (I wouldn't say wannabee :))..tofu is excellent. One of my clients is taking all of his proteins from milk, yogurt and tofu. He's loving it.

Usman Pasha Siddiqui said...

Junaid...I know turkey is dry - SO USE SOME GRAVY WITH IT :D

Usman Pasha Siddiqui said...

anonymous - I have got this funny feeling that I know you and that you are trying to pull my leg...but anyways, if you do like all these things. Reduce the amount and time it properly.

whey protein powder said...

Soy protein powder works well for vegans, and whey protein powder is great too.

Here are some recipes that use each:

Pharmacy said...

i am pure veg and do not eat even eggs. Thats the main reason my muscles are not developing fast.
But still i am trying to get good amount of protein to my body from veg foods like soyabean and also got protein powder.
I am also using Whey protein for my diet.

any other recommendations by you for veggie ?

pooya said...

Hello mate, i trying to get rid of my last belly fat, my body fat is 14% and iwork out 4 days a week follwed by high intensity interval and my aim is to be under 10% of body fat., i drink 2 scoop of whey with 5 grms of glutamin after workout. 1 or 2 hour later a bowl of salad, cucumber, tomato, onion, but i rarly see changes in my body\.Please help me on that,

Brasiano said...

Losing all these tummy fats is a humongous task to beat; I haven't had much progress and these love handles are killing me. I hope to read more articles. Especially on diets that can help improve our condition.

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