Six Pack Abs Nutritional Guide

In order to successfully master those six pack abs it is necessary to understand that the meal after your workout is the most crucial one of your day. This is due to the fact that after a hard workout your body enters a catabolic state where the muscle glycogen is depleted and the increased cortisol levels are beginning to excessively break down muscle tissue. This catabolic state isn't beneficial and you want to return to a anabolic state as soon as possible. Thus you will need to consume a highly digestible post workout meal as soon as you can after training. Otherwise you are jeopardizing your six pack abs.

Again, it is important to choose a meal that will digest easily and that will replenish your muscles with the much needed glycogen. As well as providing amino acids which helps jump start muscular repair. The surge of carbohydrates and amino acids from the meals increases insulin in the pancreas, which in turn shuttles nutrients into the muscle cells.

Here are some fast facts regarding what is needed in your after workout meal.

1. 120 lb Female should have a 300-calorie meal


2. 200 lb Male should have a 500 calorie meal


3. Post workout meal should contain 2:1 ratio of carbs to protein

Keep in mind though that those ratios and facts are only for your after workout meal. Your general meals should have sources of healthy fats, while the after workout meals should be very low in fat. Fat slows down the absorption of the meal which is exactly opposite of what you want to do.

NOTE: You do not need any fancy supplements or formula's for your after workout meal. It is best have products that are closest to natural state. You don't NEED them regardless of how they market! You will get a higher nutrient density by focusing on natural ingredients rather then the the sugars and maltodextrin found in the after workout supplement shakes. Keep this info in mind, it is crucial for obtaining six pack abs.

Here are a few ideas for some great post workout meals:

• Chocolate Banana:
Blend together 1 cup water, ½ cup skim milk, 1 ½ frozen bananas, 2 tsp organic maple syrup, and 30 grams of chocolate whey protein powder - 38 G protein, 72 g carb, 0.5 g fat, 440 calories


• Pineapple Vanilla
Blend 1 cup water, ½ cup vanilla yogurt, 1 cup frozen pinapples, 2 tsp of honey, and 30 grams vanilla whey protein powder- 35 g Protein, 71 g carb, 0.5 g fat, 425 calories

When looking to lose body fat and getting six pack abs, keep in mind that post-workout meals should have the opposite characteristics of all your other meals. Meals after workouts need to be high glycemic index carbs and quickly absorbing proteins, while general meals should have a low glycemic index, and slowly digestible carbs so that it is released over a long period of time rather than instantly into your body.

A more detailed and comprehensive guide can be found via my Squidoo. You will learn the truth of rock hard abs and some additional techniques to achieve them. The Truth About Six Pack Abs.