Tips on What to Eat for Your Post Workout Meal
Someone new to resistance training recently asked me what they should eat after a workout.
I was actually quite impressed that the question was even asked, for it showed that this person at least had a basic understanding of the significant role food plays in the 20 to 30 minutes right after you've lifted your last weight.
The post-resistance workout meal is actually quite specific in terms of its contents, as suggested by this piece from CNN.com. To help begin the muscle repair process, you need to consume food high in protein and fast-digesting carbohydrates. In fact, this post-resistance training workout meal (whew, that's getting to be a lot to say. I think I'll stick to calling it the PRWM from now on) is just about the only time you actually want to consume food or drink that is high in simple sugars.
Something else to keep in mind about the PRWM is this: Stay away from fats. Whereas eating healthy sources of fat is something you should be doing at other parts of the day, try to avoid fats of all kinds right after your workout. This is because fat will slow digestion. And, since we want that protein and those carbs to get back into our system as quickly as possible, eating fat during this meal becomes counterproductive.
Personally, I feel that one of the best ways to get a proper post-resistance training meal is to down a protein or meal replacement shake. However, not everyone wants to spend their hard earned money on nutritional supplements. Fortunately, a much simpler solution can be found at your local grocery store for about two bucks. Low-fat chocolate milk will satisfy both your need for protein and simple carbohydrates (sourced from the sugar contained in the milk and its chocolate syrup) in a single serving.
Editor's Note: A recent study also showed that consuming caffeine post workout, aids in muscle glycogen replenishment.
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Another easy, cheap approach is using dextrose (corn sugar). You can find it at health food stores, or brewery supply stores.
Alan Aragon has probably written most extensively about post workout nutrition so check with him as well.
Additionally, the book Nutrient Timing is the seminal work on the topic and contains more information than most people even want to know.
ReplyGood stuff. Yeah all you need post workout is Whey Protein isolate with Maltodextrin (Carb powder).
For those into serious muscle building, try this ratio for protein:carbs in your post-workout drink.
(0.4g per lbs body weight) : (0.89g per lbs body weight)
The high-glycemic carb powder will be absorbed by the body so fast your head will spin, but here's the best part. Because you are drinking it with protein, it will also help you absorb protein at a faster rate.
Sneaky, simple & effective. Perfect.
ReplyI usually eat my main meal of the day after I do my strength workout...the first thing I eat is nuts and an egg, then I eat the rest of my meal. So if I eat a meal with both fat and protein (like the nuts), is that a bad thing? Should I eat lean protein only after my strength work? I never really noticed any negative side effects or anything, but I do want to make sure I'm refeeding my muscles adequately.
ReplyPersonally, I have done the protein shake thing in the past when I did some amateur natural bodybuilding. Due to my schedule now & not wanting to wake my husband with a blender making noise, I usually have whole grain toast with power peanut butter & a protein bar. Honestly, this works just as good for me if not better.
I think people that are competing in figure, fitness or bodybuilding contests or other competitive sports may need to be more concerned about this. For the regular person, as long as you get some healthy protein, fat & carbs in you to replenish after the workout, I think you are fine.
I have read that using protein whey protein isolates for your protein shake/meal are better after a workout as they are a faster digesting protein providing fast recovery & growth to muscles after a workout. They say try to use these close to your workouts. I still think this is more important for the more serious person, like competitors & not as much so for the average person.
ReplyI agree that competitive athletes are probably the only ones that need to get very serious about it, but a quality shake like Optimum Nutrition 100% Whey does not need to be blended. Skip the generic clumpy stuff and go with ON.
If you can find me a protein bar without garbage sugars, I'm all over it. I actually long for those old-school, terrible-tasting protein bars that have nothing but the good stuff in them.
Nowadays, all the protein bars are pretty much candy bars with some whey tossed in. I'd rather have the healthy stuff so that it doesn't give me a sugar crash.
ReplyI have found a few bars I "can live with". I am a person that does not go "the perfect" route. I work out very hard & eat pretty healthy but I am just not one that strives to be super clean. Clean enough is good for me. That is just me. We all have to do what works for us & what feel comfortable with.
Saying that, I also make a homemade protein bar that I eat too. The recipe is on my post of February 18, 2009. I should add that I bought some of those mini loaf pans & are now making them in those pans instead of using the tin foil or the cupcake tin. They are really too big for the amount you put in but that is OK. Just measure out the amount equally among the mini loaf tins for 6 bars (that is what the recipe makes) & as they bake, they spread out perfectly & make a nice little protein bar! Again, I also mix it up with different nuts in them & I like to add ground flax as well. You can play around with the amount of other stuff in there but just make sure the liquid type items equal out as they can turn out too dry for some. I like things that way but I am weird. Also, don’t overcook!
ReplyHi there - could you please send me the recipe?
ReplyThanx
=)
Good post. As long as you fuel your body, it will take care of business. But if you want to get technical, here's what many bodybuilders that I speak to do:
1. Immediately post-workout, use a combination of Branched-Chain Amino Acids (BCAAs) + Creatine + Waxy Maize.
Waxy maize is a high-molecular weight starch that avoids digestion in the stomach and rapidly gets nutrients into the bloodstream. The theory is that it also "pulls" the amino acids and creatine into the bloodstream as well.
(note that I'm currently on a paleo diet and not using carbs post-workout, and after a couple of weeks I feel fine without them)
The BCAAs assist in recovery and prevent fatigue, as well as stopping muscle protein breakdown.
Creatine is safe and proven effective. Using it during this nutrient uptake period will maximize its effects.
At this time glutamine and Vitamin C are optional to assist with glycogen recovery and provide immune support.
2. 20-30 minutes after the waxy + BCAA + creatine combo, take a whey protein shake. It is used to give your body the building blocks it needs to repair and build muscle.
3. An hour later, a meal consisting of healthy fats + carbs + protein.
My favorite BCAAs are Scivation's Xtend. Right now I'm on grape flavor and it seriously tastes like kool-aid.
Cheers!
ReplyI prefer making a whole foods smoothie for my post workout meal. Then, I eat a solid meal within an hour or two that usually contains ample protein and starchy carbohydrates.
ReplyI'm getting real results with cheap 2% chocolate milk. Why pay for special shakes when you can have chocolate milk? It;s like being 9 years old and yet still a responsible post-workout menu choice!
ReplyI don't usually eat anything because I'm not usually hungry. I almost always eat a meal before working out, simply because after dinner is the only practical time I can go to the gym.
Reply