Best post workout meal and timing importance

    Post workout meal is one of the most important meal which determines our muscle recovery progress. Another important part about the post workout meal is the timing. Too soon or too late both are not good for the maximum nutrition absorption by the body. If taking too soon,  the body will get tons of nutrition after your workout which is protein shake and then post workout meal. Now the body will send only the necessary nutrition in the blood for the muscles and rest all nutrition will be send to the storage department which is fat conversion, etc. If the post workout meal is taken too late then the body will eat muscles which is in rest form and convert muscle to nutrition which is required for the trained muscle part for recovery.

               So the best timing to take your post workout meal is after an hour of your post protein shake and between an hour to two hours. For example- if you have taken your protein shake around 7pm then 8pm to 9pm is the best time to take your post workout meal. This is the secondary best window for maximum nutrition absorption and primary window is just 15 min after your workout session to an hour.
             Now, we have learn the timing and importance of post workout meal. Let me give you one myself invented recipe, which i named '' SCHEZWAN EGG B-RICE''. I named it very simple and eating as my post workout meal from last so many years. I have many other post workout recipe but this one is my favourate. Let us know how to make this recipe :-

  Ingredients are -
1. Schezwan chatney
2. Long chopped onions
3. 2 spoon olive oil or coconut oil
4. Black papper
5. 2 scoop boiled brown rice( use protein scoop)
6. 6 egg whites
7. Mushroom and broccli (optional)

          Let us start cooking, first we have to boil our brown rice. The best way is to first dip your brown rice in water for an hour. Then boil it on slow gas, also cover it to make the process fast. Chop your onion in long thin slices. Take your non sticky fry pen put one or two spoon of olive oil or coconut oil and fry your chopped onions. You can also add mushroom and broccoli (small pieces) with onions. This is optional only if you like. Always make your meal on slow to medium gas for the maximum prevention of its nutrition. When your onions becomes little brownish then put brown rice in your fry pen and cook it for 5 to 10 min, so the rice gets mixed up in oil. Now put one spoon of schezwan chatney and mixed it properly with rice. Put six egg whites and sprinkle half spoon of salt or less (according to your desired salt taste) , also pinch of some black papper. Mix all three properly with rice. Now, you have two options- first keep mixing it and grinding it with your wooden spatula till the liquid egg whites becomes solid and little brownish. Second, cover it with your fry pen cover or proper steel plate for 10 min, now the liquid egg whites will become solid. Mixed it and grind it with your spatula till it becomes little brownish. Now turn off your gas stove and your delicious meal is ready to be eaten. This pics is of my post workout meal which is schewan egg B-rice with my favourate soya chunks(for extra protein) .

            Try to make this meal and see the response of your muscle recovery. I have some alternate post workout meal recipes also, which i will share with you in some other blog post.
          Now, will give you an approximate macro nutrition value idea -
 CARBS - 20G
 FAT - 10G
 PROTEIN - 20G
       
          We don't need much protein because we already have take our protein shake after the workout.
           Comment me about this meal if you have tried it out.