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Q&A: Post-Workout Nutrition

Blog Article ImageQuestion: “What’s the best thing to eat post-workout?”

Post-workout nutrition should be broken down into two categories: immediate post-workout nutrition and the post-workout meal. Immediately post-workout the feeding should include 0.2g of quality protein (whey isolate or hydrolysate are preferred) per kg of bodyweight and 0.6 grams of simple sugars (i.e. dextrose, maltodextrin, glucose) per kg of bodyweight.

Carbohydrates are far more important than protein during the post-workout time in order to replace muscle glycogen. Keep the fats out of post-workout nutrition. They slow gastric emptying and will cause the carbohydrates and protein to sit in your stomach (and not go to your muscle where you need them!). Chocolate milk is a great (and cheap) option for this time. You can add a little whey protein to it, but it’s not necessary.

Of course, there are quality supplements that can help with this time as well. Optimum Nutrition’s Hydrowhey and HydroBuilder are the best protein for post-workout, and their Glycomaize is an excellent post-workout carbohydrate source.

The immediate post-workout nutrition should be consumed ASAP after the workout and 45 minutes post-workout at the latest. The post-workout meal will look a little different. It should consist of 0.4 grams of protein per kg of bodyweight and 0.8-1.2 grams of complex carbohydrates per kg of bodyweight. Just remember the 3 S’s for a good sample post-workout meal: salmon, spinach and sweet potatoes. Baked or grilled chicken, rice and broccoli is another great choice. And don’t forget the water – pre- during and post-workout!

Posted on August 26, 2013


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