This is part 2 of a 3 part series. If you didn’t read part 1, no big deal, but you might want to go back here for the first part.
Protein and Carbohydrate Quality:
Protein – It’s OK here to get away from whole foods, and go with a protein shake. If you’d like to stick with a very strict Paleo/Whole30 approach, good on you. You should be seeking out low-fat animal protein sources such as egg whites, chicken breast, or fish. If you choose this route, aim for roughly 3-5oz of lean meat to hit that 20-40g goal of protein. Or, if you’re vegan/vegetarian you should be seeking the same protein goals with your favorite version of whatever protein you typically enjoy.
For those who would have a hard time getting a full meal within 30-45 mins of your workout, we recommend a protein shake. Supplement companies love to talk about how their protein is the best and the healthiest. But, the truth is that any whey protein will do the job. We choose whey protein powder over others (such as casein powder), because whey digests in the body quicker than the others. Read the back of the label which will inform you of how much protein is in each scoop. Usually around ~20g protein per. If you’re looking at taking a protein shake as a meal replacement that’s when you want to use casein protein specifically. Casein protein allows for a slow release of amino acids into the blood stream sometimes lasting for several hours and it will make you feel fuller longer then whey protein.
Carbohydrate – Some added flexibility with your choices here, with the goal of choosing a starchy carbohydrate post-workout. Two excellent choices are bananas or sweet potatoes.
For your reference:
A medium sized banana is roughly 25g carbohydrates.
For sweet potatoes, a medium sized baked sweet potato (about 4oz) is 25g carbohydrates.
We recommend sweet potatoes over fruit post-workout. A very, very quick explanation is because sweet potatoes are faster in converting to muscle glycogen. Sweet potatoes are dense in “glucose”, which translates faster than fruit’s “fructose”. Just like with our protein, we want to get our carbohydrates digested and into the muscles ASAP. The faster we do, the faster we recover.
Try slicing your sweet potatoes into ½ inch slices, top them with cinnamon and bake at 350 degrees for ~30 mins, or until soft. One word – Booyah!
Check back in the next part to hear the final piece where we’ll talk about we’ll put some of these numbers to work in real workout scenarios. And, we’ll provide some final thoughts on the subject to close it out.
In the meantime, if you think of any questions about Post-Workout Nutrition that you would like answered, then comment below.