As you should already know, WHAT you eat is important. However, WHEN you eat can be just as critical. And when it comes to post-workout nutrition, when you eat how so many benefits including:
+Have less soreness
+Increase lean muscle growth
+Improve your ability to burn fat faster
And much more... Plus...
These benefits seem to work for everyone across the board, no matter age or gender. So, this begs the question...
"What should I eat post workout?"
Proper post workout nutrition requires two main focuses:
1) Protein - this is to help with protein synthesis (which prevents muscle breakdown)
2) Carbohydrates - this is to "replenish" the glycogen stores you just used up in the workout
The combination of protein and carbs post workout is going to be the best "1-2 punch" for helping you see faster results. So the next question you may be asking is...
"Exactly what should I eat then?"
This will look slightly different for everyone because some people aren't super hungry post workout or are in a rush. That said...stick to a protein and a healthy carb.
For protein, it's simple: try to get around 30 grams of protein post workout. And this can be chicken, eggs, beef, fish, whey protein, greek yogurt, etc.
For carbs, here's the breakdown:
Lower Carb Days Post Workout Carbs: FRUIT! Strawberries, blueberries, raspberries, bananas, apples, etc. Adding in some fruit post workout on your lower carb days is a great option to go along with your protein.
Higher Carb Days Post Workout Carbs: FRUIT + Complex Carbs
On higher carb days, include more carbs in your meal, especially post workout like sweet potatoes, potatoes, rice, etc.
Go-To Low Carb Day Post Workout Meal:
30-grams of whey protein, a handful of blueberries, 4-6 strawberries, coconut milk, ice. Blend together and enjoy!
Go-To High Carb Day Post Workout Meal:
30-grams of whey protein, 1 banana, 4-6 strawberries, coconut milk, ice. Blend together and enjoy!
Post workout nutrition can be incredibly simple and DELICIOUS! Check out our recipe section for meal ideas.