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           Truly Huge Fitness Tips
         Presented by TrulyHuge.com            


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      FITNESS TIPS FOR 2/14/2001                  

Post Workout Meal - How To Force Muscle On Your Body
Whether It Wants It Or Not!
By Bryan Kernan 

A lot of bodybuilders tell me they have an intense desire to 
slap on as much muscle as they can, but sometimes I have 
to wonder if they really mean it. After all, they don't want to 
do the little things that can have a big impact on muscle 
gains. They say, "I don't have time" or "That's too much 
work." It all comes down to how bad you really want to put 
on muscle. So you don't make the same mistake as some 
of these other bodybuilders, I'm going to share a mistake
I see a lot of them making when trying to put on muscle 
mass. It's this:

They are not paying enough attention to their post workout 

I know you've heard the importance of taking a post 
workout meal before, but not the way I'm talking about. 
Most "experts" say, "as long as you take a meal containing 
carbohydrates and protein within 90 minutes after your 
workout you'll be using this "window of opportunity" for 
muscle growth." I say, "Why in the hell would you wait 
so long for the most critical time of your recovery, for 
muscle growth." Cortisol is rapidly rising right after the 
workout and if you don't do something to put a stop to it, 
it's going to eat away at your muscle gains. 

To stop cortisol from rising you should take your post 
workout drink immediately after your workout. Premix if 
you can and bring it to the gym with you. The bare 
minimum in your post workout shake should be high 
glycemic carbohydrates and protein. Why high glycemic?
Actually there are two reasons: the first is, scientists have 
figured out insulin and cortisol are antagonistic, meaning 
when your insulin levels are high cortisol is driven out of 
your body. This tilts your testosterone to cortisol ratio in 
favor of testosterone. 

The second is glycogen depletion after a workout. If you've 
properly done a hard enough workout, your muscles will 
be depleted of carbohydrates, because you used them 
up during your workout. Your muscles are literally 
screaming for some more carbohydrates right after the 
workout. They will quickly absorb the carbohydrates, 
so it is important to get them into your body as soon 
as possible. While your body is in this quick uptake 
mode, you can use the carbohydrates to shuttle other 
"anabolic" nutrients into your body. The applications 
are unlimited! But, first you have to become a post 
workout nutrition fanatic and take it in as soon as you 

Note: Bryan Kernan is the author of "Bodybuilding 
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