Start your High Intensity Training Post-workout Meal Countdown Clock at 60-minutes!

Your Post High Intensity Workout Meal is always matter of critical timing as well as good planning. After you finish your High Intensity Strength Training Workout, always remember to start replenishing fluids immediately to replace the glycogen and minerals (especially potassium) you have lost during your workout and (2) start your 60-minute countdown clock regarding your post High Intensity Workout meal. This is your “lean muscle building hour” and you do not want to miss that small window of opportunity to both keep and build more lean muscle tissue.

Your post workout meal (if planned properly), should be balanced with protein-fats-carbohydrates and should avoid greasy, high fat, and extra-spicy foods. Greasy, high fat, and extra-spicy foods may upset your stomach after a hard High Intensity Training Workout and prevent complete digestion of the lean protein. After I finish my workout, I replenish my depleted glycogen and potassium immediately with a small whey protein smoothie plus a banana or pineapple (rich in potassium and low in sugar). Then, I start the 60-minute count-down clock and eat my post High Intensity Workout meal within that all important 1-hour window of opportunity in order to build more lean muscle tissue. Depending on the time day, my typical post High Intensity Workout lunch meal would consist of a large turkey (or grilled chicken) sub sandwich with double sliced turkey (or grilled chicken), lettuce & tomato on whole grain bread plus a large Caesar side salad (with olive oil & vinegar), and/or a bowl of fruit (grapes, melons, pineapple, berries) and a large glass of lemon water.

My post High Intensity Workout balanced meal provides all the necessary protein-fat-carbohydrates:

Lean protein (turkey or chicken)

Fats (low) (turkey or chicken and olive oil)

Complex Carbs (whole grain bread, lettuce, tomato, Romaine lettuce, and fruit)

If I workout in the morning, I would have my protein smoothie before my High Intensity Training workout. Then for my post-workout breakfast, I always leave off the greasy sausage and include lean protein, low fats, and complex carbs. An example of my post-workout High Intensity Training breakfast would consist of a 4 or 5 egg white omelet with chopped tomatoes, sliced mushrooms, and 1 ounce jack cheese; whole grain toast with 2 tablespoons of peanut butter and honey; and 1 cup of cooked oatmeal with skim milk and berries. This balanced post High Intensity Workout breakfast provides the following:

Lean protein (4 or 5 egg-white omelet; skim milk; mushrooms;)

Fats (peanut butter, jack cheese)

Complex Carbs (tomatoes, whole-grain toast; honey; oatmeal, berries)

If you follow these guidelines for your post High Intensity Workout meals, you will know that you are building lean muscle mass after making your investment in High Intensity Training.

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Tags: high intensity strength training, high intensity training, post workout nutrition