Think about it… When do you eat after exercise? If you’re anything like me, it may be hours before you intake any calories after a hard work out. I attended a seminar last summer that changed me permanently, and I want to share with you what I learned there.
Tip #1: Consume Carbs Immediately After Exercise
Recommended: 0.5 – 1 gram per Kg of body weight
Example: 140lbs = you need to consume 32-64 grams of carbs post workout.
You have the best chance of recovery if you give both rapid and slow digested carbs. You will also improve body composition (even weight loss).
Examples: (approx 25-30g carbs)
- 1 cup juice or large fruit
- 1 bagel or 2 slices bread
- 1 cup most cereals
- 1 large baked potato
- 2 cups milk
Tip #2: MINUTES After Exercise
The body’s threshold for recovery is between 15-45min post workout. Prepare your post workout snack ahead of time so you don’t miss the critical 15-45 minutes after the workout to improve your recovery.
Tip #3: Consume Protein After Exercise
Newest research shows that a combination of carb and protein will greatly increase the body’s ability to recover post-exercise. That combination will also increase the body’s ability to protect muscle.
20 grams of protein for an average person (120-140lb woman/150-170lb man)
Those who are extremely athletic or those who are older will most likely require more to reverse the protein loss in their bodies.
Examples of 20-25 grams of protein
- 3 eggs or 6 egg whites or ¾ cup egg substitute
- ¾ cup cottage cheese
- 3 cups yogurt
- 3 oz chicken, fish, pork, beef
- 8 slices bread or 3 bagels
- 6 Tbsp peanut butter
Tip #4: Carb to Protein Ratio
2:1 or 3:1 Carb:Protein Ratio
You need more carbs than protein to recover appropriately. There you have it! Science doesn’t lie. Hopefully you’ll start taking advantage of this crucial time-period after your workouts.
My personal favorite combinations of Carbs and Protein (and convenient too) are: Shakeology and Results and Recovery Formula.