Post Workout Nutrition
Don’t tell my boyfriend “gym,” but I’m having a serious relationship with Food. Just as I am in love witht training, I am infatuated with healthy recipe experimentation. Nutrition and Fitness go hand in hand, and if you want to see change in your body or your athletic performance, you have to “date” them both.
With all of the different shakes, bars and supplements available it is enough to drive people crazy. I hope to provide some clarity in the choices you make post workout. For the purpose of this blog, I will assume you have finished a Functional Fitness type workout.
What does a post workout meal consist of?
First, you should mix yourself my favourite cocktail consisting of ‘2’ parts H and 1 Part ‘0’. Water, of course! Aside from that, you should be consuming carbohydrates and protein.
What is the purpose of post workout carbs and protein?
Protein for muscle repair and regeneration, and to allow the body to recovery and prepare for subsequent training session. Protein contains amino acids that the body needs after the breakdown of muscle tissue from training.
Protein for muscle repair and regeneration, and to allow the body to recovery and prepare for subsequent training session. Protein contains amino acids that the body needs after the breakdown of muscle tissue from training.
Carbohydrates to replenish muscle and liver glycogen stores used up during activity.
Carbohydrates to increase the release of the hormone, insulin from the pancrease, which will increase uptake of protein into cells for muscle repair and regeneration.
How long after should I consume a post workout meal?
As soon as possible. Generally, within 30 minutes of a session and no longer than an hour after your workout.
As soon as possible. Generally, within 30 minutes of a session and no longer than an hour after your workout.
Examples of easy and transportable post workout carbs and protein:
Whey/Soy Protein Shakes: a source of amino acids that the body digests easily.
Carbohydrate sources: High glycemic-index (GI) carbohydrates, or carbohydrates that spike insulin quickly. I normally promote lower GI foods, but the point of the post workout meal is to allow the body to get the nutrition it needs as fast as possible. Sources include: Rice Cakes, Bananas, Apples….
Milk: Contains a combination of carbs and proteins, not to mention a slew of other things your body is craving post workout.
When you look at specially designed post workout shakes and bars ensure that they are made of whole foods. Natural sugars from fruit are best and you should be able to pronounce the ingredients. Limit the fat post-workout as it hinders digestion.
How much should I be having?
The amount of protein and carbs in a post workout meal is not universal and is dependent on several personal factors. Doing your own research, talking to a nutritionist to determine the exact ratio of carb grams and protein grams post workout is your best bet.
The amount of protein and carbs in a post workout meal is not universal and is dependent on several personal factors. Doing your own research, talking to a nutritionist to determine the exact ratio of carb grams and protein grams post workout is your best bet.
To learn more please join us on Wed., June 15th at 5:30pm where Doris Romano ( will discuss performance nutrition.
Written by: Alli Cain
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