What Should I Eat After a Workout?

What Should I Eat After a Workout

Most people already know about the post-workout meal. It’s already in every muscle and fitness magazine every issue. But what few people know is how to do it properly.

After a workout there are two things going on in your body that you need to take advantage of. If you do this properly, then the result is a leaner you. The first is that they body is scrambling to get nutrients to recover from your insane bout of sweaty effort. The second is that your muscles are very sensitive to insulin, which means this is the perfect time to recover and maybe even build muscle (even for the ladies).

Quick Note for the Ladies:

Even if you don’t want to “gain muscle” you should still consume a post-workout shake. You will not “bulk up” because of the post workout shake, but it will help you put on a couple (just a couple) pounds of muscle that will help you burn more calories, and keep the weight off long-term. Ultimately it will help you lose more weight than you otherwise would have, and it will reduce your next-day soreness.

The Post-Workout Shake

Your post workout shake should be a liquid protein shake. Though it is preferable to have solid food most of the time, this isn’t one of those times. After a workout you want liquid nutrition because it can get into the bloodstream, and therefore the muscle MUCH faster.

You should have roughly 25g of whey protein for a lady, and 35g of protein for a man. Personally I've been using Jacko's whey protein because I like the ingredients better than most everything else I've found.

You should also add 7-10g of Collagen Protein to your post workout shake. Collagen protein helps support joint and bone health, reduce cortisol, and improves skin health (in addition to other benefits). This means it will help to improve recovery of your whole body from the workout, not just your muscles.

If you're overweight, you should NOT add carbohydrates to your post-workout shake. Your body has plenty of stored fuel, and we want to use that to recover from your workout. Once you're down to a healthier body fat, then you can add some carbohydrates to help build muscle and recover from your workouts faster.

However, as long as you're having the right amount of carbohydrates with your regular meals, post-workout carbs are not necessary.

Timing of the Post-Workout Shake

Recent research has showed that most of our recovery from a workout occurs within the first 30 minutes following the last set. This means that you should consume at least half of your post workout shake within this window. I recommend having your shake as ready to go as possible (maybe all you need to do is add water), and drinking the first half within the first 30 minutes of your last set. The other half can be drank over the course of 30-60 minutes following your workout.

That being said, if you had a challenging workout you may want to let your body come down from the workout for 10-15min before starting your shake. This is perfectly acceptable.

Summary

25g or 35g of Whey Protein

5-10g of Collagen Protein

Mix with water and consume at least 1/2 within 30 minutes of your final set.

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