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What to Eat Post Workout

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So, imagine that you just finished a grueling workout that had a lot of reps and a lot of weight. Is your first thought what should I eat to help myself recover? Well, it should be…

After a workout, our body is depleted of its energy and our muscles have little micro-tears in them that need repairing! Guess what helps us repair and recover our body? CALORIES! But the right type of calories is going to be more beneficial than just any old combination that you can find.

Your muscles like both proteins and carbohydrates after a workout, so how much of these should we give our body?!

Depending on your weight and your goals:
15-35g of Protein
30-100g of Carbohydrates

Keep fats minimal because fats tend to slow down absorption of carbs and protein to your body. So those beloved Perfect Foods Bars post workout? Not the best idea…save them for another time in the day.

The following are just a few ideas of the types of nutrients to eat post workout…

Proteins can include-

Whey Protein
Chicken Breast
Low-Fat or Non-Fat Greek Yogurt
Fish/Seafood

Carbs can include-
Oats
Sweet potatoes or White potatoes
White Rice
Whole grain bread or bagels
Fruits like bananas or apples

Now that you have some ideas, your probably wondering when you should be eating this?

Please don’t bring your plate and fork out on the workout floor and chow down immediately after you finish, BUT the sooner the better.

Within 20 minutes, you should try to get something easy to digest and simple in. This could be your protein shake and a banana or some overnight oats!

If 2 hours is more realistic for you, then keep in mind that this is when we would want to have a MEAL. Choose from lean proteins like the ones listed above, and a healthy starch. Keep fats for the meals away from your workout.

Now you’re equipped to recover in the best way possible! Fuel your body and it will repay you!

-Coach Amy