Your Post Workout Nutrition – What to have and what not to have
If you’re into Nutrition and Fitness, then the most important meal of your work should be the post workout nutrition meal. There are plenty of options available from ready made shakes, to powders you can make yourself. There is however a lot of confusion rampant on this subject. If your supposed to have anything after a session, what to have etc. Once you understand the basics of what your body needs, the solutions would probably get much more simpler. Not to mention quick. We’ll be going over what to eat and what not to eat in your Post Workout Nutrition for today’s personal exercise guide.
What to have for your Post Workout Nutrition?
You’ve probably seen many websites talking about this or have read plenty of articles and an online blog about the subject or even had a certified trainer or instructor at the local gym explain this to you. Many gyms even offer workout camp or a workshop on a particular routine, and classes on nutrition to follow right after your workout. If these workshops may be a little cost prohibitive there are still many avenues online to help you out as well. One of the first requirements you should be having is Water. You should make sure you’re consuming water at a rate of at least half gallon of water throughout the day. But other than this your Post Work out meal should contain two things. You should be eating protein and carbs. The one thing you should not be having under any circumstances is Fat. The reason why is because Fat slows down your digestion thus starving your body of much needed nutrients after a hard workout. And if you eat fat along with protein and carbs it will slow down the digestion of these items as well. So boot Fat to the curb and make sure you’re having enough protein and carbs.
So your probably asking How soon should I eat after exercises? What can I eat? How much protein and how many carbs should I be eating and where should it come from? Are there any books or blogs I can find to read about this? I’ll try to answer all these questions on this website.
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How soon should I have the Post Work out Nutrition?
The answer is as soon as possible. Ideal situations will be that you can eat within an hour of working out, however professionals say that if you can get nutrients into your system within 10 minutes of working out, then that would probably be perfect. You may be asking yourself how is it even possible to get food into your system so fast after your work out routines? I’ll explain this in a little bit.
One thing you have to remember is that even though you eat immediately, your body won’t process this food until later on. Even though chicken and tuna may be ideal to eat after your training, it’s probably not the best option. Most foods people consider for their Post Workout Nutrition are whole foods. And the protien in whole foods digest pretty slowly. So instead of waiting around all that while and starve your body you can take the protien in the form of a whey protien powder mix. It would probably be more affordable for you to buy this online rather than at a regular store. Typically I’ve noticed that GNC prices are 30% more expensive than online prices.
A whey protein shake will go through your digestive system much faster that any whole food because it’s a liquid, and because it’s the fastest digesting protein there is. You should try to have at least .15 – .25 grams of protein for every pound of body weight.
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The Post Work Out Nutrition – Carbs
Carbs are an important part of your post workout nutrition. Your body uses carbs to restore muscle glycogen and if it doesn’t receive any it may end up breaking down muscle tissue instead. This is the exact opposite of what your trying to accomplish.When you have carbs as your post workout nutrient, it’s very similar to your proteins. As whole food, it takes too long to break down. Instead it may be easier to have a supplement such as dextrose. Dextrose should be consumed somewhere along the lines of .25 to .4 grams for each pound of body weight
By doing this much you’re making sure that your body has enough nutrients to supply itself after your workouts. This will allow for faster recovery, more muscle buildup and and prevents loss of muscle. You can use a shaker to mix all theses products together and have as a shake right after your work out. You can even look into buying all these items as a package or when specials come up. For more information feel free to browse through our website and good luck with your new Weight Loss Life Style!
darin what do you think about myoplex delux?
many poeple think is a good protein but is expensive
Hi Roberto,
It is average quality. You are paying a lot for their brand awareness and advertising. I prefer to use whey protein that is from grass fed cows. Here is more info on “Miracle Whey”; http://proteinpowder.mercola.com/Miracle-Whey-Protein.html?aid=cd130
Real food protein is always a first choice. Except after an intense weight training session. I prefer higher quality whey protein from grass fed cows. I do not us whey proteins that are advertised nationally or in the muscle magazines. Because a good portion of what you pay them goes to the drug induced spokespeople and their advertising budget. The one I use and reccommend is made by a client of mine. World renowned holistic Dr. Joe Mercola. It is called “Miracle Whey”. You can go here to check it out; http://proteinpowder.mercola.com/Miracle-Whey-Protein.html?aid=cd130
Your Healthy Lifestyle Coach,
darin
Hey Darin. have your book and love it, just would like some info on protein. I’ve always been tall and skinny but very active. what type of protein should I be taking? there’s so many out there. should I just stick with a high quality or be drinking Monster Milk. Monster Milk has more protein 50g compared to 39 plus double the Cal. and the fat. would that make it easier to bulk up or will I have to work out double as hard to work off that extras cal. and fat?
thanks in advance
Julius Toltesi
Hi Julius,
Real food protein is always a first choice. Except after an intense weight training session. I prefer higher quality whey protein from grass fed cows. I do not us whey proteins that are advertised nationally or in the muscle magazines. Because a good portion of what you pay them goes to the drug induced spokespeople and their advertising budget. The one I use and reccommend is made by a client of mine. World renowned holistic Dr. Joe Mercola. It is called “Miracle Whey”. You can go here to check it out; http://proteinpowder.mercola.com/Miracle-Whey-Protein.html?aid=cd130
thanks darin another question
it is better to do cardio the beginning or end of the exercise
This was a very good post, I found it to not only be very helpful infomation but also touched on what I was researching in good detail. Keep up the work!
Darin you are amazing.But i want to know how i get ripped? How much Protein, carbs and fat should I need in each meal. My Bodyweight is 209 pound.Please help me?
Thank you in advance for your help!
Protein is a must have that many don’t get enough of when attempting to pack on the mass. Thank you for a good posting
Really interesting post you’ve wrote here. I am googling for this kind of information for 10 minutes or so and thanks to you my search is over. PS: cool blog…
Thanks for the kind words Kizzie,
I will keep them coming.
darin
hey darin
what can i do after a cardio session should i also drink a protein shake or else?
thanks
Hi Tamer,
No. You want the meal after a cardio session to be absorbed slowly like a chicken breast and green beans. Eat a meal like that about 45 minutes after cardio session.
Your Coach,
darin
Hi there from Australia
I have read a lot of your material and watched your videos and appreciate the material you have put out there. After 2 years of trying to lose weight everyway known to man without any success I have discovered that I am insulin resistant. I have been so frustrated as I have worked out 6 days a week and eaten clean yet little to show for it. After reading your material I have decided to try your carb cycling. I had my daughter 2.5years ago and have not been able to shed the 20kgs I put on during pregnancy. I had even hired a trainer who couldn’t figure out why my body was not responding.
I am now training three days with weights and two days high intensity cardio. I can only do my weight training at night around 6.00pm and want to know if I should have the starchy carb after my weight session for dinner or should I just still to carbs for breakfast and dinner on these types of days. What do you recommend to eat prior to weight training in the evening.
Thanks
Karolina
I should also add to the above that I can’t drink any of the whey protein shakes.
Hi Karol,
Great question. I think you should have 20-30 grams of starchy carbs in the meal before the work out and about 20 grams after. Stay consist with that amount and monitor your waistline, your energy level, and your strength.
Your Coach,
darin
Great thanks
Thanks for Post workout nutrition tips.