We’ve all been told from a young age that breakfast is the most important meal of the day… But for a hard training bodybuilder or athlete your post workout meal is actually the most important food you eat in terms of maximising muscle recovery and growth. During a hard workout your body breaks down muscle tissue and burns glycogen that’s stored in the muscle cells for energy. However, for about 45 minutes after a workout your body is most responsive for absorbing carbohydrates and protein. Most serious bodybuilders will drink a post workout shake with fast digesting protein and simple carbs right after their workouts to help replenish their depleted muscles – which is great – but proper post workout nutrition doesn’t end with a shake. The food you eat after training is important as well for optimising your muscle recovery and growth.
Post Workout Nutrition 101:
Focus on lean protein and complex carbohydrates – Keep fat intake low, because fat slows digestion – Eat up to 25% of your calories in your post workout meal – Shoot for a 2 to 1 ratio of carbs to protein (i.e. 100 grams of carbs & 50 grams of protein) – Avoid excessive fibre intake, too much fibre slows digestion
Good Sources Of Lean Protein:
– White Fish (i.e. cod, flounder, haddock, tilapia, mahi mahi, etc.) – Chicken Breast – Turkey Breast – Egg Whites – Very Lean Red Meat (i.e. eye of round steak)
Good Sources Of Complex Carbohydrates:
– Rice – Potatoes – Yams / Sweet Potatoes – Pasta / Noodles – Quinoa – Oatmeal or Cream Of Wheat