What Should I Eat AFTER I Workout?
I recently wrote an article about one of my most asked questions – what (and when) to
eat BEFORE you work out. Click HERE to check it out.
Well today, I’ve got
another one…
“What should I eat
after
my workout to get the best results?”
What you eat after your
workouts matters because your muscles can run low on glycogen (fuel)
and need to be refueled.
PLUS, some of the proteins
in your muscles can get damaged or broken down ...
And your food choices can
help speed up both the refueling and repair processes.
Eating the right combo of
protein and carbs can help:
Reduce the breakdown of muscle proteins
Increase growth of muscle proteins
Restore glycogen (fuel) to your muscles, and
Improve your recovery.
How much of each
(especially carbs) you need depends on what kind of workout you did.
Let’s start with the
protein.
Some studies have shown
that eating 20 to 40 grams of protein after
your workout helps you recover faster (more if you’re bigger, less
if you’re smaller).
From there, you can figure
out how many carbs to add – usually between
2 to 3 times as many grams of carbs as protein.
If you did an
endurance-oriented workout (like cycling, running, or a cardio
class), your muscles might be more depleted of their fuel than if you
were lifting weights. That means eating on the higher side of the
carb ratio.
But it doesn’t have to
be quite that technical! Here are some ideas:
Oatmeal with 1 scoop protein powder + ½ banana
Cottage cheese with fruit
Protein shake with berries or banana
Chicken or salmon with sweet potato
Whole grain toast with almond butter
And timing does matter! For ultimate benefit, eat within 45 minutes of your workout. If that’s not possible, eat within 2 hours.
I hope this helps clear up
any questions or confusion.
Josh Hightower
Titan Fitness and Tanning
(254)666-6016
Make sure to LIKE, COMMENT, AND SHARE if you found this helpful.
REFERENCES:
www.acefitness.org/education-and-resources/lifestyle/blog/2514/what-should-i-eat-before-and-after-my-morning-afternoon-or-evening-workout/
www.healthline.com/nutrition/eat-before-workout
www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition
