Post workout food ideas

Yesterday I told you all about the “REAL anabolic window”.

I started by laying down the law on why this window was so important. I showed you how maintenance is just as effective as bulking. I did a pretty good job as an educator.

After all that, I didn’t want to make you spend more time reading about how to apply this, so I gave some recommendations.

Logically, you can make a meal/drink based on the requirements above, but that’s a lot of work.

So let me give you some ideas.

Consume a PWO drink/meal ASAP.

First off, if you want this asap, it’s going to be a good idea to have something that can be eaten chilled, or that’s already made.

Anything that takes a lot of time to cook will probably be bad for you.

• Protein powder

• Sugar powder

• Chilled desserts

• Premade meal to microwave

Have 1.2g of high GI Carbs for every KG of bodyweight.

The most important thing is going to be the high GI part.

I’m certain you can do a simple multiplication.

High GI Carbs are really fast acting carbs.

Here’s a list of some good ones

• White rice

• Mashed potatoes

• Cereal

• White bread

• Dried fruit

• Fruit juice

• Gatorade/Lucozade

Just make sure you’re measuring the carbs, not the weight of the food.

Have a 4:1 Carb:Protein ratio.

Easiest way to make sure this ratio is good is to not tie yourself to eating one thing.

You could eat rice, with a protein shake!

The only place you need protein and carbs to TOUCH is in your stomach.

Here’s some pairs you can copy.

• Zero-fat milk rice pudding. Bonus points if you use cinnamon.

• Low fibre fruit and white fish

• Cereal with protein powder in the milk

• White bread and jam with a protein shake

• A protein shake with honey, banana, and dextrose

Figure out what you like the most and have it after every single workout.

This is one of the biggest things you can do to guarantee growth, especially if you’re in a calorie deficit. Keep using this protocol and you’ll build as much muscle as possible, all without getting fat 😳

Of course, as always. Make sure you’re training properly to get the results you’re looking for!

If anyone has any other questions about this topic, reply to this email with any question you may have.

Tomorrow I’ll be writing about when you should enter a calorie deficit, and when (rarely) it might be a good idea to bulk.

Your Hypertrophy Hero,
Fletcher

P.S. In case you haven’t read yesterday’s email I highly recommend you do that. Here’s a link you can use to read it. https://www.poolefitness.com/p/do-you-need-to-bulk-to-build-muscle