Did you know that one of the most important “meals” of your day is what you eat right after your workout?
That’s because what you eat right after you exercise can have a pretty big impact on your results, because it helps your body do three important jobs:
In today’s article, I’m going to go over a few tips to help you make the most of your post-
workout meal or snack so you can continue to burn fat and get the best results.
Your body is smart and resourceful, so you don’t have to worry about being exact with
everything. Even so, there are some simple things you can do to make sure you get the most out of your post workout “refeed.”
First: choose your healthy snack BEFORE you start your workout – and make sure you have it handy!
One study showed that if you wait until after your workouts, you might not make the
healthiest choices. Scientists at the University of Nebraska had study participants choose between an apple and a brownie for their post-workout snack. BEFORE their workout, they were about 33% more likely to choose the apple than if they chose after their workout!
Bottom line: choose your snack before!
Second: try to eat something within 60 minutes of finishing your workout.
This is because your body’s ability to rebuild its glycogen stores (basically, what your muscles use for fuel as well as protein) is higher right after workouts.
Waiting longer can slow down that process. Even if you don’t eat within the 60 minutes, it is still important to eat something after your workout.
Third: your meal doesn’t have to be huge, but after more intense bouts of exercise, it needs to contain both carbs and protein.
In fact, carbs are the most important macronutrient to consume after your workout. If you want the best fat burning results, you can aim for a 2:1 ratio of carbs to protein (so if your meal has 30 grams of carbs, you’d want 15 grams of protein).
Here are a few meal ideas that you can make, pack up and bring with you:
Post-workout smoothie with water/almond milk, fruit, steel cut oats, and protein powder.
White rice, chicken, spinach salad with avocado
Turkey on a sprouted-grain wrap with veggies
Sweet potato, wild caught salmon, asparagus covered with olive oil
Bottom line, plan ahead and give your body what it needs!