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Sample 2500 calorie meal plan
Sample 2500 calorie vegetarian meal plan
Post Workout is the time most people associate with a whey protein shake. Most people assume that downing a protein shake will maximize protein synthesis which in turn will promote muscle growth. Let us analyze the rationale of this post workout window of opportunity which it is colloquially called.
After a workout is finished normally there is a surge in the stress hormone called cortisol. High levels of cortisol are associated with
the decreased ability to build muscle mass and lose body fat.
Whenever you ingest some food cortisol levels come down.
In order for the post workout nutrition to really work it has to be backed by a solid pre workout and intra workout nutrition.
If that has been done already there is no immediate need for a protein shake.
An ideal post workout meal should have a lean protein source, a carbohydrate source and some healthy fats. This will ensure that body gets adequate nutrition after a tough workout.