Our post-workout is the most important meal of the day. Let’s look at why:
1. Helps with recovery and with repairing muscles
2. Replenishes energy stores lost from training
3. Fuels us to be ready for the next training session
We know now that there is no such thing as the “anabolic window.” The quicker you’re able to refuel, the quicker your body will start to recover from a training session. Try to eat within 30 minutes to 2 hours after training. The post-workout meal should be rich in both carb and protein, and ideally, it should be fast digesting.
Aim for around 25-30g of easy-to-digest protein and between 30-50g of fast-digesting carbs as a general rule of thumb. NASM suggests around 1g of carbs per kg of body weight, so for someone who is 150lbs, that’s close to 70g of carbs! This can be broken into 2-3 meals if that seems like too much in one sitting. Another way to look at it would be a 2:1 ratio for carbs:protein for that post-workout meal.
Sample post-workout meals include:
1. Whey isolate shake and fruit, rice cakes, or oats
2. Greek yogurt and berries
3. Chicken or lean meat and rice
Keep in mind that your fat and fiber intake should be low at this meal. Fats and fiber tends to slow down digestion, and we want to deliver nutrients to the muscles as quickly as possible! So, plan to eat your healthy fats at other times during the day, and save your veggies for your other meals.
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