Post-Workout Nutrition Applied:
Now let’s the info from last week into real-world workout’s, to visualize a few examples:
Mary on Workout A:
Back Squat – Work up to a heavy set of 5 Worked up to 155lbs
Followed by “Fran”, 21-15-9 of Thrusters(95lbs/65lbs), Pullups Time: 5:45
Mary is shooting for 20g protein, and 25g carbs. She chooses: 1 scoop of whey protein powder along with 1 medium sized banana.
Tim on Workout B:
“Angie” – 100 Pullups, 100 Pushups, 100 Situps, 100 Squats Time: 16:20
Tim is looking for 30g protein, and 40g carbs. He chooses 1.5 scoops of whey protein, and about 8oz of baked sweet potato.
1. Your body is a sponge post-workout, and is craving the nutrients we are feeding it here. Protein and carbohydrate utilization are greatly increased, given the state we are in after we hit a hard workout. If these high carbohydrate recommendations surprise you, know that the negative effects of a high carb meal are mitigated in this window. All of those incoming nutrients are driven straight to the muscles, where they need to be, and not to the fat stores. So have at it. Sweet potato up!
2. Minimize fat post-workout! Fat is great throughout the day, as it slows the digestion of food, and is an excellent slow-burning fuel source. However, in the post-workout window, we want those proteins and carbohydrates to digest into the body ASAP, expediting our recovery. Since fat would slow that process down, let’s keep it out of the post-workout meal.
3. Pre-plan. Bring your post-workout meal to the gym, and enjoy it on your way home, or as you cool down with mobility. Shoot to have your meal or shake within 30-45 minutes of finishing your workout.
4. Have a well-balanced meal 1-2 hours later, rich in whole proteins, veggies, and healthy fats.
As always, email me (firstname.lastname@example.org) with any questions you may have. These are some examples of where to start – but not where to end. Take note of how you feel and perform, and we’ll fine tune from there. Let us know if you need help with this and other health/athletic concerns. We love to serve!