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09.25.2014

Back & Biceps Circuit – 9/25

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Tip of the Day: Find a post-workout routine that works for you, then stick with it! So, we talk a lot about workouts and what’s happening at the gym, but what we do in the hour after our workout doesn’t get much attention. The post-workout routine is a pretty important part of our overall health regimen.

When we workout, we are physically breaking down muscle fibers, causing micro-tears. Given proper rest and recovery, those muscles can be built back up, which is how we see results. Also, during workouts, we deplete glycogen stores; glycogen is the storage form of carbohydrates within our bodies. ((Side note – glycogen is the primary source of energy our muscles utilize during a workout))

Think of our bodies as sponges after a workout – they are so ready to absorb whatever it is we feed them, which is why the quality of our post workout meal is also critical. ((Another side note – for this reason, you may recall me talking about how my post-workout meal is the largest and most carbohydrate heavy meal of my day)) By nourishing our body with protein and healthy carbs after our workout, we can stimulate glycogen and protein synthesis.

Lately my post-workout routine goes as follows:
-Workout
-Protein shake: 10 minutes after workout
-Green juice (pictured – apple, kale celery, parsley, ginger & lemon): 20 minutes after workout

^^of course, a flex picture is n-e-c-e-s-s-a-r-y on bicep day 😉
Top & Pants: Lululemon // Shoes: Nike Pegasus // Nail Polish: Conquistadorable by OPI
{I’m currently obsessing over fall nail polish, but I’m sure in 2 weeks, I’ll want hot pink & coral back}
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Comments

  1. Jennifer

    Quick question, I see a lot of people on IG and other places talking about BCAAs and Amino Acids. I'm not really familiar with any of that stuff and how it works but are these things something you recommend taking?

    • Fitness Barbie

      Hi Jennifer!
      BCAAs are also known as "muscle sparing" supplements, meaning they "save" your muscles from being broken down as a fuel source during your workout. I'm a fan but I'm not a huge advocate of supplements in general just because I believe that overall they help 5% (I've taken supplements regularly but also taken off for 2-3 months at a time and no major changes good or bad). Hope that helps a bit 🙂

      XO

  2. Jenn Atkins

    What type of protein do you take after working out? I am built a lot like you (before your lifting journey began) and I am really wanting to lean out my muscles but not gain bulkiness.

    Thanks!
    Jenn

    • Fitness Barbie

      Hi Jenn,
      Overall, I like either a whey isolate protein or a vegan/plant based protein.These types are typically the most pure forms with no added filler/junk and low in carbs/sugar. Still, there are days where I use food as a protein source after a workout too!

  3. Anonymous

    Hi Lauren!

    Just wondering if we have to work out in the evening due to work scheduling, and we are following your meal plans, what do you suggest to eat after a workout for a meal 6?

    Thanks so much!

  4. Phillip Rscott

    Thanks of giving information regarding health. Health is very important. You discussed the important tips of health. There are lot of products of hulk body supplements.

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