Post Workout Eats

So many questions regarding the ‘when’ and ‘what’ to eat following your workout. Let’s clear one thing up – You SHOULD be eating after your workout!! You worked that body hard and you need to replace those amino acids and glycogen (sorry for getting science-y, I’m actually a total nerd) – with protein and carbs! Now, let’s get down to the nitty gritty.

When? To replenish and refuel properly, you should eat within 30 minutes of working out. Typically, if you are looking to build muscle, you ‘lose’ your workout after this time - and it is during this time that your body will absorb those nutrients the most effectively. I usually don’t wait even ten minutes before eating – but, hey, that’s just me. I get hangry, ya know?!

What? Let’s talk protein and carbs.  Here are some good protein options: chicken, nuts, eggs, salmon, nut butter, Greek yogurt, hummus. Carb options: sweet potato, Ezekiel toast, granola, fruit. If you’re eating fruit, try to eat fruit that is high in glucose (bananas, grapes) to raise your glycogen levels quickly.

Things to watch out for! Protein bars are a post-workout go-to. Read labels! Most of these bars are very high in sugar – and ones that may appear low in sugar probably have ‘sugar alcohols’ – these are chemically processed and are usually not very kind to your belly. I love Quest bars and experiment with making my own. Will post some recipes soon :-) 

How do you know if you are refueling properly? If you feel really sluggish during your next work out and you feel like you ‘hit a wall’ sooner than normal, that’s a big sign that you need to amp up your post-workout meal!