By Brittney Bergen
The Post-Workout Meal. We’ve all heard how important it is for recovery. But are we putting the intention into it that it deserves?
Unless you’re on a ketogenic-type diet, post workout protein and carbs could:
- Cut your soreness in HALF, allowing you to hit your training (and life!) harder the next day
- Help you down-regulate more rapidly, so you can enter the rest of your day with an air of peace and focus (instead of feeling depleted and having brain fog)
How many of us give our workouts our best, only to leave our relationships and careers getting a second-rate, beat-up version of us?
If this sounds like you, post-workout protein and carbs will help!
Your post-workout meal won’t only help you squeeze every drop out of your days, it’ll also help you build muscle and strength faster. This is because an insulin spike after training:
- Refills glycogen stores. Think of glycogen as the carb-based, power-packed fuel for your muscles. Post-workout carbs will pack your biceps, quadz, and booty with POWER for your next explosive opportunity.
- Aids in protein synthesis. The process of rushing carbs into the muscles to refill glycogen stores brings protein along for the ride. This accelerates your body’s amazing ability to repair the tiny micro-tears you created in your muscles by busting that booty we just talked about.
Don’t feel like eating post-workout? Try these options:
- A whey protein shake (the fastest absorbing protein option) and a banana
- A whey protein shake with waxy maize or sweet potato powder
Jump at the chance to make post workout gainz!
Love a solid meal that sticks to your ribs after a tough training session? (Me too!) These are my fav post-workout meals:
- Quick oats with chocolate whey protein mixed in, topped with fat free plain Greek yogurt and blueberries
- A homemade extra lean beef burger patty with baked sweet potatoes
And, if you don’t remember ANYTHING about glycogen or protein synthesis…
After training is the one time throughout the day where you WANT to skip the veggies (or keep the serving small), and avoid oils.
- Fat and fibre slow digestion
- We’re aiming to usher protein and carbs into your muscles ASAP
Finally, here are a couple advanced tips:
- Aim for a 2:1 ratio of carbs:protein post-workout.
- For most women, this means 20-25 g of protein and 40-50 g of carbs
- For most men, this means 30-35 g of protein and 60-70 g of carbs
- (Choose the higher end if you’re very active, and the lower end if you’re moderately active.)
- If you train hard for over an hour, try adding a carb drink into your training session. Good options are:
- Dextrose powder
- These will keep your muscles and brain feeling fueled throughout your entire sesh.
Give your workout, relationships, and work your best. Get your post-workout protein and carbs in within 20 minutes.