the most important meal of the day
Contrary to what we heard growing up, the most important meal of the day is NOT breakfast, but rather, our post-workout meal!
WHY post-workout?
When you finish a workout, your body enters a recovery mode—repairing muscle tissue and replenishing energy stores. What you eat right after training plays a major role in how well and how fast you recover. That’s where protein and carbohydrates come in!
What to Eat?
Protein: The Rebuilder
Exercise, especially resistance training, creates tiny tears in your muscles. Protein provides the amino acids needed to repair and rebuild those muscles. How much protein will vary depending on individual needs, but most people should aim for 30-50 grams of high-quality protein (like whey powder, eggs, or lean meat) within an hour or so of finishing a workout in order to maximize recovery.
Carbohydrates: The Re-fueler
During training, your body burns through glycogen (stored carbs) for energy. Post-workout, replenishing these glycogen stores is key to preparing you for your next workout- especially if you train hard and frequently (which you should be!). Carbs also stimulate insulin, which helps shuttle nutrients (like amino acids/protein) into muscle cells for even better recovery! Shoot for a 1:2 or even 1:3 ration of protein to carbs, so if you drink a 30 gram protein shake, try to get 60-90 grams of carbs along with it.
What About Fats, You Ask?
Although an essential nutrient, fats slow the digestion of protein and carbohydrates which is why you will want to keep them to a minimum here. Keeping your fat grams in the single digits for this particular meal is your best bet!
post-workout meal examples:
A shake with protein and carb powder - MOST protein powders are a great option IF they’re a complete protein. A quick digesting carb powder mixes in well along with your protein powder for an easy, on-the-go meal.
4-5oz. of grilled chicken breast with 10-12oz of white rice
1-1.5 cups of Greek yogurt with plenty of fruit (berries, banana, mango, etc.)
