Post-Workout Meal
The post-workout meal
(the meal you eat after a workout) is easily the most important meal of the
day for any athlete. However, there is conflicting information that makes
the idea of a post-workout meal more confusing than it needs to be. Some
people will say “all you need is protein.” Others will tell you “don’t eat
anything after your workout.” Fortunately we’re hear to tell you the simple
basics you need to know about proper nutrition after exercising.
Your post-workout meal
should be the most simple and quick meal of your day. Aside from water,
which you should already know you need, your post-workout meal should
consist of two things: Protein and carbohydrates. The simplest forms of
each, the better off you’ll be.
The best choice for
protein is a whey protein Onyx or SMART Smoothie protein shake. Since it’s
in liquid form, it will be digested much faster than solid foods containing
protein. Plus whey protein is the fastest digesting protein available so
nothing else compares to it. Try to consume anywhere from 20-50 grams of
protein at this time, depending on what your goals are.
For your post-workout
carbohydrates, dextrose is an excellent choice. Dextrose, also known as corn
sugar, is a simple carbohydrate. It is 70 - 80% as sweet as sucrose (table
sugar) and is absorbed and utilised quickly, providing a rapid source of
energy. You generally want to consume between 40-80 grams of carbohydrates
after you exercise.
A common question we
often get is “how soon after exercising should I eat? Typically you want to
eat as soon as 10 minutes after exercising and no longer than 1 hour after.
This is the window that exists after your workout that is most beneficial
for your body to get refueled. I personally have my post workout meal about
10 minutes after I exercise and works well for what I need.
Before I workout, I put
everything I need inside of a
shaker bottle. It is simple and extremely convenient for your post
workout meal. I put in the whey protein powder (Onyx), dextrose (Carb X Cel)
and take a bottle of water with me. When I’m finished with my workout, I mix
the ingredients and it’s ready. The easier you make your meal, the more
likely you’ll be follow this simple step towards a healthy, effective
post-workout meal.
For more information on
post-workout supplements please contact a Complete Nutrition Sales
Consultant.
Neil J. Kotera
Complete Nutrition
