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Post Workout Meals Maximum recovery, muscle building: White Rice example
If you want to build maximum muscle and want to recover as fast as possible it is a good idea to eat or drink carbohydrates after a workout or sports activity.
Accoring to recent research the optimal rate of carbohydrate ingested immediately after a training session should be 1.2 g/kg/hour at 30-minute intervals for 4 hours and the carbohydrate should be of high glycaemic index.
Now let's make this into a meal plan for white rice. White rice is an easy to come by food and usually has one of the highest glycaemic indexes, besides plain sugars.
Uncooked white rice has a glycaemic index between 80 and 98 depending on the type and how you prepare it.
Uncooked white rice has 365 calories per 100 gram and 80,0 grams of carbohydrates.
Some examples of Post Workout Meals.
body weight = 85 kg
carbs per hour = 102 gram
carbs per half hour= 56 gram
rice per hour (uncooked) = 127,5 gram
rice per half hour (uncooked) = 63,75 gram
For 4hours you need to cook 510 grams of white rice. A total of 1861 calories!!
Now that's a lot! If you are not a body builder and don't have that many muscles, or if you have done a light work out or just trained some smaller muscle groups you probably don't want that many calories since this will also make you put on some wheight, and that's not the good kind of weight ;)
(Macronutrient Considerations for the Sport of Bodybuilding. Lambert CP, Frank LL, Evans WJ. 2004)
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News date: 20040611 Posted by: StayLimy.com |
