The Perfect Post-Workout Meal

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 The Perfect Post-Workout Meal


Now that you know what to eat before your workout let's see what best after your workout. Your post-workout meal is meant to supply your body with everything it will need to repair and recover the muscle tissue that was broken down during your workout.


Specifically, the goal of the post-workout meal is to accomplish the following:


1)Replenish muscle glycogen that was depleted during your workout


2)Reduce muscle protein breakdown caused by exercise


3)Reduce muscle soreness and fatigue


4)Enhance overall recovery


How can you achieve this?


By giving your body the same macronutrients you did in the pre workout meal: Carbs and Protein. Again, your primary goal with your post-workout meal is to consume a good amount of both carbs and protein in some form soon after your workout 


How much protein and carbs exactly?


Again around 0.2 to 0.25 g/lbs of your body weight (for both carbs and protein). If you're really hungry you can increase the carbs, too. These are just general values to keep in mind.


When should you eat your post-workout meal?


Timing should be around 1-2 hours after your workout and pre- and post-workout meals shouldn't be separated by more than 3 - 4 hours. That means if you had a large meal an hour before your workout you have more time afterwards to prepare your post workout meal.



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