Halloween is coming, BUTT are you ready to show some skin?
If you have been following my butt-blasting workout routine, then now is the time to maximize your workout efforts with some proper post-workout nutrition tips.
For a smaller, tighter, and more-toned fanny:
Slam down whey or isolate proteins immediately after hitting your new workout routine
Liquid whey and isolate proteins are the ideal sources of post-workout proteins because they are the fastest-digesting proteins available and most effectively aid in muscle recovery. Although egg whites, meat, and fish are generally great sources of protein, they are also whole foods. Unfortunately, whole foods take longer to digest during a time when the booty needs to convert energy from food faster. Also, consuming liquid protein post-workout allows the body to naturally burn more calories for 1-2 hours post work-out than consuming whole foods. Take advantage of this 1-2 hour window of increased caloric burn!
Protein Recommendations
I suggest 20-30 grams of whey or isolate protein for women (80-120 total calories) and 40-60 grams for men (160-240 total calories). Make sure to find a protein powder that contains 0-minimal fat or carbs.
My favorite protein powder is “Evopro” by “Cytosport” (chocolate or vanilla flavored). This is one of the few proteins that contains L-Glutamine peptides. L-Glutamine is well-known for enhancing muscular recovery and helps to decrease muscle soreness.
Wait 1.5-2 hours before eating your next meal.
For a LARGER, tighter, and more toned rump:
Slam down liquid carbohydrates (in the form of simple sugars) combined with or followed by whey or isolate proteinsWeightlifting depletes muscles of glycogen (energy stored from carbohydrates) and protein. Liquids digest faster than solids, so consuming liquid carbohydrates will aid in a greater absorption rate of water into the bloodstream and faster energy uptake and hydration. Consuming liquid carbohydrates will spike blood sugar levels post-training and enhance the body’s ability to utilize carbohydrates for muscle recovery without storing these carbohydrates as fats. Liquid carbs also increase the ability of muscles to absorb proteins and this is essential for fast muscle repair and potential growth.
Liquid Carbohydrate Recommendations
I recommend 30 grams of liquid carbohydrates for women (120 total calories) and 40-50 grams (160-200 total calories) for men post-workout. Find a high-glycemic sports drink that is fiber-free and pound it just after your workout and before, or combined with, your protein shake. Gatorade is a great choice. I prefer orange flavored Gatorade shaken with chocolate protein powder. Make sure to check the label for serving sizes.
Follow the protein recommendations listed above
Wait 2.5-3 hours before consuming your next meal.
Why would a normally “healthy” meal be a bad food option for your post-weight-lifting meal?
For 1-2 hours post-training, the body continues to burn calories at a faster rate than usual. The goal is to take advantage of this window. Post-workout liquid proteins (and liquid carbs) enhance the body’s ability to utilize this increased metabolism, while solid foods or anything containing fat or fiber will slow the digestive process and decrease metabolism and the body’s ability to recover from your workout.
That’s it! Now go blast your booty, pound your protein (and possibly some Gatorade), order your damn costume, and get ready to look bootiful this Halloween! Hahahahahaha!
To order your “Booty” Apparel, visit:
https://laurenkern.com/?page_id=677#ecwid:category=2489120&mode=category&offset=0&sort=normal
Leg warmers will be available in 2 weeks!
