Bodybuilders and weight lifters know the benefits of getting a good post
workout meal into their systems, following a grueling workout.
Getting the appropriate nutrition into your body after you workout will help
restore nutrients to your body, help build muscle and assist with speeding up
your recovery time.
The following meals are the top 2 meals I like to eat following my weight
training sessions.
Meal #1
Immediately following my workout I like to have a post-workout shake that
consists of Whey Protein Isolate and a sugary carbohydrate to help drive the
protein into the muscles. This is probably the only time of the day where
I will have a carbohydrate that is high in sugar. I feel I can get away
with a high GI carb immediately after a workout, because my body body will take
and actually use the sugar immediately. I do try to stay away from high GI
foods during the rest of the day though, to avoid the chance of developing sugar
diabetes. It is always a good idea to talk with your doctor about having
high sugary foods in your diet, even after a workout.
Types of immediate post-workout meals I like:
It is best to try to keep fat intake during this meal very low. You
don't want to slow down the absorption of your food during this time.
Meal #2
Usually about an hour after I have my post-workout meal, I have a second
after workout meal. This time, it is not as high in sugars but the GI of
the food can be a little higher than the rest of the day. Again, I try to
keep fat to a minimum during this time.
Types of 2nd post-workout meals I enjoy:
So there you have it; some great ideas for your post workout meals. But
don't stop at these, create your own high protein + high GI carb meals for after
your workouts. Try to keep the fat as low as possible for these 2
important meals.
workout meal into their systems, following a grueling workout.
Getting the appropriate nutrition into your body after you workout will help
restore nutrients to your body, help build muscle and assist with speeding up
your recovery time.
The following meals are the top 2 meals I like to eat following my weight
training sessions.
Meal #1
Immediately following my workout I like to have a post-workout shake that
consists of Whey Protein Isolate and a sugary carbohydrate to help drive the
protein into the muscles. This is probably the only time of the day where
I will have a carbohydrate that is high in sugar. I feel I can get away
with a high GI carb immediately after a workout, because my body body will take
and actually use the sugar immediately. I do try to stay away from high GI
foods during the rest of the day though, to avoid the chance of developing sugar
diabetes. It is always a good idea to talk with your doctor about having
high sugary foods in your diet, even after a workout.
Types of immediate post-workout meals I like:
- Whey Protein shake + a Can of Soda (cream soda is my favorite)
- Whey Protein shake + Kid's Cereal (I like to pour a shake over some Luck
Charms, Sugar Crisp, etc.) - Whey Protein shake + cereal bars that are low in fat
- Whey Protein shake + Dextrose (dextrose is basically a type of sugar, it
can be picked up pretty cheap at a health food store)
It is best to try to keep fat intake during this meal very low. You
don't want to slow down the absorption of your food during this time.
Meal #2
Usually about an hour after I have my post-workout meal, I have a second
after workout meal. This time, it is not as high in sugars but the GI of
the food can be a little higher than the rest of the day. Again, I try to
keep fat to a minimum during this time.
Types of 2nd post-workout meals I enjoy:
- Chicken breast + baked potatoes + broccoli
- Chicken breast + brown rice + broccoli (add soy sauce and Stevia for a
Teriyaki like taste) - Extra Lean Ground Beef + Sweet Potato + green beans (I mash it up and it
tastes like Sheppard's pie) - Lean pork + Sweet Potato fries + salad with balsamic vinegar (slice the
potatoes thin and bake in the oven)
So there you have it; some great ideas for your post workout meals. But
don't stop at these, create your own high protein + high GI carb meals for after
your workouts. Try to keep the fat as low as possible for these 2
important meals.