Post exercise nutrition

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by Gary Khan Reviewed by Dr. Bond Articles 0 Comments

I am always experimenting with post exorcise nutrition. What to eat, what to drink or maybe even a supplement directly after the gym.

You typically want to consume your biggest carbohydrate dense meals first thing in the morning and within 30 min. after working out.

Especially for someone wanting to build lean muscle mass, it is best to eat a 2:1 ratio of carbs / protein.

So if you're trying to "bulk up", you'd finish your workout with 100g carbohydrates and 50g protein.

The carbohydrates allow your body to "refuel" and allow the protein to assimilate / store as muscle. If you eat protein alone, the protein will be oxidised to give your body energy. (this is an expensive way to get energy).

So you are typically better off to eat carbs and protein at the same time.Eating carbohydrates too late in the day or too long after exercise can make you store body fat.

Useful information

Best post workout meal for muscle gain or What to eat after a workout to build muscle	Grilled chicken with roasted vegetables. Egg omelet with avocado spread on toast. Salmon with sweet potato. Tuna salad sandwich on whole grain bread. Tuna and crackers. Oatmeal, whey protein, banana and almonds. Cottage cheese and fruits. Pita and hummus. Rice crackers and peanut butter. Whole grain toast and almond butter. Cereal and skim milk. Greek yogurt, berries and granola. Protein shake and banana. Quinoa bowl with berries and pecans. Multi-grain bread and raw peanuts.
What to eat after a workout at night	Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout. Doing this helps your body: Decrease muscle protein breakdown. Increase muscle protein synthesis (growth). Restore glycogen stores
Fruit after workout	Your post-workout out banana is making you fat: Experts say to AVOID fruit after exercise to lose weight.
Post workout nutrition for muscle gain	If you want to build muscle and reach lofty new fitness goals, downing the right fuel after a workout is nearly as important as exercise itself. “Nailing your post-workout nutrition promotes quicker recovery, reduces muscle soreness, builds muscle, improves immune system functioning, and replenishes glycogen — all key building blocks in priming you for future workouts,”
What not to eat after a workout	Raw vegetables. High-fat fast food. Salty snacks. Bacon. Pizza. Soda and fruit drinks. Milk chocolate. Doughnuts and pastries