Post-Workout Nutrition Tips
The goal of the post-workout meal is to replenish the energy stores that you lost while training and support muscle protein synthesis. So what should you eat and when should you eat it?!
I said this in my last blog post about pre-workout nutrition (if you haven’t seen that post, scroll back and take a look) and I’ll say it again… don’t overthink this one! Nutrient timing is the icing on the cake of an otherwise well balanced diet. Prioritize consuming enough of each macronutrient throughout the day and the rest is gravy!
But don’t let anyone fool you into thinking you need to shotgun a scoop of protein before you leave the gym… the “anabolic window” is a lot larger than you probably think!
You need to eat after training so that you can replenish the energy that your body just used, promote muscle protein synthesis, and more generally not feel like straight garbage. Typically you’ll want to prioritize protein and carb intake after the gym, but so long as you eat a balanced meal within ~2 hours of training, you’re maximizing your gains!
Below are all the details you need to help you nail your post-workout meal!
Pre-Workout Meal Considerations
1. Timing
Everyone is obsessed with the "anabolic window" but I promise you that your workout wasn't a waste if you don't mainline a protein shake within 5 minutes of your last set!
Yes it's important to replenish your energy stores after a workout, but timing is less important than you may think. What matters most is the total amount of food that you consume on a daily basis.
In general, you want to eat something within 2 hours of working out. The goal is to replenish your energy stores (carbs) and support muscle protein synthesis (protein).
2. Nutrient Intake
Most of the time you should just eat a well balanced meal that contains protein, carbs, fat, and fiber. This can just be your normal breakfast, lunch, or dinner depending on what time you trained.
Protein is the most important consideration after training to promote muscle protein synthesis. Build your meal around 30-40g of protein
If you can't eat a whole meal (i.e. you don't have time, you know you do well with something lighter in your stomach, etc.) then go for a snack
3. Snack Ideas
Protein Shake + Banana
Protein Bar
Greek yogurt + Fruit + Granola
Sandwich (Cold Cuts + Veggies)
Hard Boiled Eggs + Fruits/Veggies
Protein Pancakes/Waffles (shoutout Kodiak Cakes)
TLDR: don’t overthink it! Prioritize consuming a balanced diet throughout the day and aim to eat a good balance of carbs, protein, and fat within 2 hours of training. Protein is the most important factor so build your meal around 30-40g of lean protein.
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