What is a post fitness workout meal and how is it different from any other meal? Most people seem to understand the basics of what is good to eat, and what should be avoided, however, there still seems to be some questions about what a “post-workout meal” is, and what that meal should consist of.
During exercise, your muscle fibres are broken down (we’ve all felt that pain), and need to be restored in order to get optimal results. Post-workout meals are used to improve results and recovery time! Follow these three rules to create an optimal post-workout meal!
#1 First of all, its important to consume protein in a post-workout meal. Protein contains essential amino acids, which are needed to re-synthesis muscle protein after a workout. Animal protein is the best source of protein for recovery, because it contains BCAA’s (branch chain amino acids) which are known to be very important in the process of muscle restoration. A few example of smart protein choices include: chicken, fish, turkey, egg whites, and whey protein powder. Also, on a side note, for vegans, or those who are lactose intolerant, protein powder derived from plant sources is good option for muscle recovery.
#2 The second component to an optimal post-workout meal, is carbohydrates. Excellent choices are fruits and starches that have a high glycemic load (how much sugar is in them), such as dried fruit, sweet potato, and bananas, because the carbohydrates will be transported to your muscles very quickly, and used right after for recovery, rather than be stored as fat.
#3 Lastly, don’t wait too long to eat after your fitness workout. It is recommended that the best time to consume your post-working meal is writhing 30-60 minutes exercises. The body is able to absorb and utilize protein and carbohydrate more efficiently within that 30-60 minute window.
Over all, you can improve your results and speed up your recovery time by incorporating the right protein, carbohydrate and timing into your post-workout meal!
Personal trainer Kaley Hall