After you get in a great workout it is vital to consume the right muscle building fuel to repair those damaged muscle tissues and re grow bigger and stronger. Most fitness experts agree that the most important meal of the day is your post workout meal. Post workout nutrition is so vital because your muscles are just begging for nutrients and replenishment. Your muscle fibers are put through an intense workout and they are ready to soak up the quality macronutrients you feed them.
What you decide to put into your body for the post workout meal can really make or break your hard work in the gym. You want to make sure you are feeding your muscles with macronutrients they can easily absorb following a workout. This means that you should stay away from things that will slow down absorption like high fat foods and anything fried. Many people think that peanut butter is a perfect post workout food but that is not the case. Peanut butter is good for you but it’s really high in fat and will be absorbed into your blood stream more slowly than other food. For the purposes of post workout nutrition, we want to focus on lean protein and carbohydrates.
Since your muscle glycogen was just used as fuel to push you through that intense workout – your body will absorb the carbohydrates and they will refuel your muscles. Following an intense workout is the best time to consume carbohydrates as your body will absorb them instantly and they won’t be stored as excess fat.
We like to stick to the following rule for post workout nutrition. Consume 0.2 grams of protein for every 1 lb of body weight, and 0.4 grams of carbohydrates for every 1 lb of bodyweight – while keeping fat intake to a minimum.
So if you take a guy who weighs 200 lbs, he should ideally be consuming 40 grams of protein and 80 grams of carbohydrates. Now if you don’t want to count calories and maconutrients we completely understand. Just stick with a high protein, high carbohydrate and low fat meal.
Here is really good post workout meal idea that will give you great muscle building fuel. This meal is so easy to prepare and has everything that your body needs to fuel you up for proper post workout nutrition. Some people have a variant of this post workout meal 4-5 times per week because it’s so easy and convenient.
Post Workout Protein Bowl
- 1 Large Boneless Skinless Chicken Breast topped with Fat Free BBQ Sauce (Remember simple sugars are OK following a workout).
- 1 Cup Brown Rice
- 1 Cup Mixed Veggies
Preparation: Chop up the chicken breast and throw over the 1-cup of brown rice and mixed veggies of choice. Flavor with fat free bbq sauce or hot sauce of choice. Mix it up and enjoy!