Ideal Post-Workout Nutrition
To maximize recovery, and resulting gains in fitness and muscle mass, when you eat and what you eat post-workout is crucial. It’s commonly known that post-workout protein intake is important, but what is less commonly known is that it can be helpful to have some carbohydrate with your protein to help it get where it is needed. Almost like an escort. Some nutrition experts even recommend adding in some healthy fats (e.g. nuts) to reduce inflammation after a demanding workout.
When to eat: Eat soon after your workout. Some people call it the “golden hour,” referring to the 60 mins immediately following a workout. This is the time in which your body is the most receptive to intaking/utilizing protein. Your speed of recovery and fitness gains will be lessened if you wait until after 60 mins post-workout to consume protein, carbohydrate, and fat.
What to eat: Complete proteins are important. Complete proteins feature all of the “essential” amino acids that our bodies cannot synthesize. This does not mean you need a 1-pound hamburger after each workout; non-animal sources of protein can be combined to ensure all essential amino acids are accounted for.
Liquid vs. Solid: liquid is absorbed, and gets where it needs to go, more quickly. Thus, a proper protein shake will be assimilated more quickly than a 1-pound burger.
Hot vs. Cold: cold is emptied more quickly from the stomach than hot, so in this case, a cold protein shake wins over a hot burger.
My favorite post-workout recipe:
20-25 grams of plant-based protein
12 oz oat milk or almond milk
1 banana
2 tbsp almond butter (optional, but if you’re trying to build muscle mass, the extra calories may help)
Ice
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