It's a question I get asked, possibly 10 times a week.
I've finished smashing my clients, they're happy they killed another workout. I'm happy they survived. Then they ask, 'so Iz what should I eat after training?
Keep it simple. There's already enough complicated shit on the internet regarding nutrition - your post workout meal shouldn't be one of them.
When you work out, your muscles use glycogen (which is what carbohydrates are metabolised as) for fuel. Post workout = depletion of glycogen. Plus, proteins in the muscle also get broken down.
Therefore, our post workout fat should cater to replenish both glycogen and protein stores. That is why it is important to eat CARBS & PROTEIN post workout.
Why do I need to eat these particular nutrients?
- decrease protein in the muscles from breaking down
- aid recovery = get back to training at maximum intensity quicker
- increase protein synthesis = allows for muscle growth
How much protein are we talking?
Whilst macros depend on body weight and goals of our clients, we recommend as a guideline - 20 - 40 grams of protein in the 1-2 hour period post workout. This gives your body the amino acids required to repair and rebuild new muscle tissue.
So I can down 3 plates of pasta post workout?
Yes and No. Consuming carbs after your workout replenishes those depleted glycogen stores. Of course, different types of exercise lead to different amounts of glycogen depletion - a marathon runner is going to down way more carbs than a bodybuilder. A good guideline we give to our Uplift athletes is 40-60g of carbs. As aforementioned, this is dependant on body weight and client goals. 60 grams of carbs post workout equates to around 200grams of cooked pasta. So yeah, you can consume pasta post workout, but remember working out is not a complete ride off to ingest all the carbs - a calorie deficit is still required for fat loss.
How do I combine carbs and protein together?
Consuming both carbs and protein maximise protein and glycogen synthesis for optimal recovery. Aim to consume the two in a ratio of 3 carbs to 1 protein (3:1). 30 grams of protein and 90 grams of carbohydrates is an example. Remember this is a guideline, and you do not need to fuss over these numbers specifically.
What are some good post workout meal examples?
Here are a few of mine:
- Berry Protein Smoothie: 1/2 scoop of whey, 1 cup of almond/macadamia milk, 150 grams of frozen berries, 1 banana, 1 tablespoon of chia seeds and some ice.
Macros: Carbs - 48 grams, Protein - 20 grams, Fat - 8 grams.
- Protein Oats: 1/2 cup of uncooked rolled oats, 1/2 scoop of chocolate flavoured whey protein, 100 grams of berries, drizzled with sugar free maple syrup.
Macros: Carbs - 64 grams, Protein - 27 grams, Fat - 6 grams.
- Spaghetti Bolognese: 150 grams of cooked pasta, 150 grams of bolognese sauce with 120 grams lean minced beef.
Macros: Carbs - 62 grams, Protein - 26 grams, Fat - 9 grams.
On the go Post Workout tips 🍎
- Go for a protein bar - try to go for one that has limited artificial sweeteners and an ingredient list that isn't 3000 words long. My recommendation is the Blue Dinosaur Protein Bar range. They can be found here: http://www.bluedinosaur.com.au/store/shop/protein-bars
- Go to the local servo and grab a YoPro or Chobani Yogurt.
- Those on the go snacks at Woolies are acutally quite handy. My go to products would be the hummus and veggie dip. The chia pods are actually delicious as well and have a great macro profile.