Nutrition Abel Mezemer Nutrition Abel Mezemer

What Should You Eat After A Workout?

This article is going to provide you with an optimal method for how to approach nutrition after your training session.

Especially after strength (resistance) training or HIIT cardio with a duration of at least 45 minutes.

Stress/Recovery/Adaptation Cycle 

Resistance training done correctly breaks down muscle fibers and depletes muscle glycogen. That’s good stress to the body because in order to build muscle and become stronger, you need to move a load that is challenging to your system and follow it with nutrition that supports recovery. Those two steps, if done correctly, will help you adapt and grow. 

What you feed your body after a workout will do one of two things, help or hurt. The benefits of proper post-workout nutrition include: 

  • Improved recovery 

  • Reduced soreness 

  • Increased ability to build muscle 

  • Improved immune function 

  • Improved bone mass 

  • Improved ability to utilize body fat

  • Reduced chance of injury

  • Improved performance

A question I receive often is what someone should eat after a workout and this is going to be frustrating for a lot of people but the answer is “it depends”. 

If your goal is to lose weight, then what you eat after a workout has to fit the number one rule of losing weight: calorie deficit. This doesn’t mean your post workout meal should be low in calories. One component of proper recovery means getting enough calories to refuel your body. If you skip out on calories, you’re sabotaging results as well as performance the rest of the day. It’s hard to function in real life when all you can think about is food and hunger.

Some people strictly believe in whole foods and others believe in supplements (protein drinks); I believe a combination of both to be more optimal. 

Why?

Digestion of nutrients is different when the source is coming from solid foods versus liquid foods. The breakdown and digestion of solid foods is much slower than the digestion of liquid foods. Some people are very hungry following a workout while others don’t have the hunger levels for eating. Either way, they both need nutrients to rebuild. 

Nutrient timing is important, it is also somewhat overrated. You don’t need to eat immediately after a workout, however, that doesn’t mean you should overlook when you consume food after a training session. Overall calories and macronutrient distribution matters way more than when you consume calories or supplements for losing weight and body fat or gaining weight and building muscle. 

Protein and carbohydrates play two different roles post-workout. If you leave one out of the equation, then you’re sabotaging your progress and results. For example, if you just have protein and no carbs, then protein can’t effectively build and repair muscle fibers because it now has the task of replacing muscle glycogen that was depleted from your workout. 

For someone who is fasted or didn’t have a pre-workout meal, having a post-workout meal immediately following a workout might help you build more muscle. It also might not make a difference. Remember, overall calories will determine success or failure with body composition over time.

Is there a “Window of Opportunity”? 

There’s a lot of studies that shows you should consume calories post workout immediately to maximize recovery and results. However, a study done (Here) on nutrient timing post-exercise concluded that total daily calorie consumption is a better approach to maximizing training adaptations than timing. The only time when timing outweighs total calories is if you’re training in a fasted state. Here’s what I personally like to adhere to:

Within 2 hours 

  • I have a protein shake within 30 mins of my workout. 

  • I have a full meal within 90 mins after my protein shake. 

Within 2 hours post-workout, I’ve consumed two meals where most people have one or even nothing. 

How Much Should You Have?

Brad Schoenfeld: Researcher/Educator on muscle building/fat loss.

Brad Schoenfeld: Researcher/Educator on muscle building/fat loss.

Here’s what I consume after most workouts on average.

  • Protein Shake Macros/Calories

    • 40g protein

    • 51g carbs

    • 2g fats

    • 382 calories

  • Chipotle Macros/Calories

    • Brown Rice

    • Fajita Veggies

    • Chicken

    • 37g protein

    • 41g carbs

    • 12g fats

    • 424 calories

  • Total Macros/Cals

    • 77g protein

    • 92g carbs

    • 14g fats

    • 806 calories

Recommendations

Whatever you can afford consistently.

Whatever you can easily consume consistently.

Whatever tastes good FOR YOU and that you can stick with on a consistent basis.

I’ve tried everything at GNC and Vitamin Shoppe and they all made my stomach bloat, didn’t taste as good as I had hoped for and even made me break out (allergic to shellfish). If you’re still out there searching for something better, here is my suggestion.

I’ve been taking 1st Phorm supplements for two years now. Someone I looked up to in the fitness industry and trusted talked about what she takes so I tried it out. I can’t tell you how much happier my stomach is because of this decision and the quality of taste is high.

For my post-workout shake, I get their Vanilla Milkshake protein with Ignition, mix with water and it tastes like an ice cream shake from Nifty Fifty’s every time.

Here is the link to order it and try it out: Here

A couple things before you click that link. 

  • I do get a small commission if you use that link.

  • You get free shipping.

  • I wouldn’t risk my reputation or integrity to make money. Your trust in me matters more than I can express.

  • Last but not least, it’s going to be THE BEST post-workout shake you try in your life. 110% money back guarantee

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