Eating after Exercise (Post-Workout Meals)

During exercise we are literally breaking down our bodies with the intent of making them ultimately grow back even stronger. In order to do so, it is imperative that we refuel after a tough workout. The key to a great post workout meal is:

• It should be QUICK: Consume post workout meal within ONE hour of completion of exercise for maximal nutrient absorption
• It should be a balanced ratio of carbohydrates and protein. Typically 4:1 or even 3:1 ratios are used. This means 4g of carbohydrates for every 1g of protein. 
• Carbohydrates to spike your insulin-promoting uptake of protein to the muscle cells
• Protein to rebuild and repair the muscle
• It should be something that goes down easy if you are sensitive to eating right after workout. (This is why so many people prefer chocolate milk or protein shakes).

This is my post-workout meal today. Quick and easy to get down!

• 1 banana-carbohydrates
• 1 serving Vega Sport Protein Powder mixed with water

Other Great Post Workout Options

• 1 serving Greek Yogurt with berries or other fruit mixed in
• Egg whites and 1 slice whole wheat toast
• Apple with peanut/almond butter
• 1 serving cottage cheese and grapes
• 1 piece of whole wheat toast with 1/2 banana and 1 tbsp peanut butter
• Vegetable omelet
• 1 can of tuna and a handful of whole grain crackers
• 1 piece of any fruit and a protein shake
• 1 glass of chocolate milk
• Protein shake blended with fruit or milk

By the way...although we do refer to this as our "Post Workout Meal" (PWO), it isn't truly an entire meal. It is probably about 200-250 calories. Typically you would eat your next actual meal within 2-3 hours.

What do you like to refuel with after your exercise sessions?