Post-Workout Nutrition

Have you ever found yourself stuck on what to eat after you just crushed a workout?!

I know I have! I would frequently wonder... should I eat a big meal? Should I wait a certain amount of time before eating? Should I drink something specific? What will help me recover quicker?

If you've asked yourself the same questions before, I feel ya!

Especially with the amount of information out there on the internet and social media, sometimes things like this get overwhelming and complicated. I'm here to help un-complicate things for you!

There are 3 main macronutrient categories: protein, fat, and carbs! Honesty time: I used to be way too obsessed with counting my macros more than I'd like to admit. Fitness gurus on Instagram and YouTube made me think that in order to look a certain way, I had to eat a certain amount of protein, fat, and carbs and a limited amount of calories. I finally broke away from that lifestyle and can officially say I have found food freedom and intuitive eating. This was one of the main reasons I wanted to start health coaching so that I can help others who are stuck in the same situation.

I'm not saying macros aren't important, because they definitely can be. One situation to consider them in is your post-workout meal. The foods and drinks you consume after your workout are pretty important. You need to replenish your body, the glycogen that has been depleted during exercise, and your energy levels. This also has a huge impact on your recovery time and soreness. Here are a few things to take into consideration for your post-workout nutrition:

Protein

Eating a good amount of high quality protein after exercise is super important. This is mainly for fast muscle recovery and is especially necessary after weight training. When you are lifting weights you tear your muscle fibers, and protein helps repair them and make them stronger.

Carbs

Adding a good complex carbohydrate into your post-workout meal is also important. Carbs are great for helping the body recharge and restore energy and glycogen levels. This is especially crucial to have after a cardio workout like running or cycling because you will burn more glycogen.

Water

Rehydrating your body with plenty of water and electrolytes is the the most important thing to do after an intense workout. Drinking plenty of water helps with speeding up your recovery, prevents you from getting dehydrated, and helps with muscle cramps and fatigue after your workout. We all know how important and great drinking plenty of water for our bodies is, so always try to stay hydrated! Read my blog post here on tips and tricks to drinking more water and to figure out how much water your personal body actually needs. (we are all a little different!)

So, you may now still be curious to what you should be eating after your workout, so here are some ideas!

Protein source examples:

• good quality protein powder - I use a pea protein because whey protein is hard for my body to digest. (click here to look at my favorite brands)

• good quality collagen powder.

• hemp seeds

• chicken

• fish

• eggs

• greek yogurt

Carb source examples:

• oatmeal

• rice

• quinoa

• sweet potato

• fruit

• lentil pasta

Meal ideas:

• protein smoothie

• eggs with veggies

• burrito bowl

• oatmeal with fruit and protein/collagen powder

• protein pancakes

• greek yogurt with fruit

• sweet potatoes and chicken

• tuna salad

• red lentil pasta with tomato sauce

Smoothies

Protein smoothies and shakes are probably the most popular post-workout meal. There are dozens of protein shake meal replacement brands that promote optimal fat loss after a workout, and tons of protein powder to choose from. But the truth is, you really don't need an expensive fancy protein shake/powder brand. Post-workout smoothies are easy to make yourself and can be so yummy!

I have to say that this is my personal favorite post-workout meal. I love making smoothies, even in the winter. I think they are a great and easy way to get in everything your body needs after a workout and some extra sneaky nutrients.

For 2 FREE smoothie recipes (that are my personal favorite) and a BONUS yummy pre-workout recipe, click HERE!

What's your favorite form of exercise? Let me know in the comments! :)