Whether you’re Team Whole Foods or Team Supplements you know you have to eat something after you’re workout. The question I always hear is, “what should I eat after my workout?”. I’m all about getting nutrients from a whole food source, but if you’re in a crunch for time then you may want to consider some different whey shakes and bars because, honestly, peanut butter and celery is not an effective post workout meal even if it makes you feel better that it’s more natural. Here’s what you need for an effective post workout meal: simple carbohydrates, fast digesting protein, and very little fat (and if you have to have it, make it a plant based fat). These are some really easy meals you can have within 30-45 minutes of working out. Some are going to be whole food examples, some are going to have supplements.
1. Grilled Chicken & White Rice
6 oz. grilled white meat chicken
1 cup of white rice
Simple right? Add 1 to 2 tbsp. of a very low fat (3-5 g fat/tbsp.) sauce to jazz it up or just eat it plain…like a serial killer.
2. Whey Protein Shake & Gummy Bears
1-2 scoops of whey protein in 8-12 oz. of cold water
1 serving of gummy bears, gummy worms, Swedish fish or dried fruit
Team Whole Foods is going to boycott my page for this. Remember, 4 out of your 5 meals for the day should be from whole food sources and healthy. I even added the option of dried fruit to this meal out of respect! There’s science behind this, I swear. After your workout your body’s insulin levels jump. At this time your body wants to deliver nutrients as quickly as possible to the affected muscles to begin repairing them immediately. Your muscles need amino acids (protein) and glucose (sugar) as quickly as possible to recover. This is why we’re focusing on having a quickly digestible source of protein and a simple sugar.
3. Eggs & Pancakes
1 whole egg, 3 egg whites
1 serving of pancakes (usually 1/3 cup mix)
1/4 cup lite syrup
Hang in there Team Whole Foods. Again, we have a terrific source of protein to rebuild those muscles and we have a source of simple carbohydrates. If you’re not in a crunch for time after your workout, try this out.
4. Lean Sirloin Steak & Potatoes
6 oz. grilled lean sirloin steak
1 whole baked potato
Steak isn’t my first choice for a post workout meal because it isn’t a necessarily fast digesting protein but it’s still a high quality protein source, so it makes the cut. Our whole baked potato still coincides with our goal of simple carbohydrates.
* These meals are just examples. Your independent macronutrient needs may differ.
I could think of a million other post workout meals that fit this description but I’ll stop here. Follow my Instagram page for more post workout meals and a ton of other healthy meals you can try out. BCAA supplements are another great source of fast digesting protein. I use Scivation Xtend BCAAs during and after my workouts.
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