By Doug Corbett (NASM, PES, FMS, CET)
The following is an article written by Doug Corbett about proper post-workout nutrition. Doug has been working at RPP since September of 2011 and has played a big role in speaking not only with athletes about their nutrition, but our adult clientele as well.
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Over the years, many of my clients have asked me about what to eat after a workout to optimize your metabolism and increase lean muscle mass. Here’s a quick summary of what a proper post-workout nutrition should entail:
1) Post-Workout Means Post-Workout – There are 2 parts to post-workout nutrition; the shake and the meal. The timing of your shake should be within 15 minutes after finishing your workout. The second part is to eat a meal about 90 minutes after your workout.
2) Timing – The importance of the shake immediately after the workout cannot be stressed enough. If you “do not have enough time” to make a shake then you must be creative and find time. For example, while making dinner throw your post-workout shake for the next day in the blender, refrigerator it and carry it with you to the gym.
3) Essential For Results – Do not fear the extra calories the post workout shake and meal will be putting into your day. A calorie is not just a calorie; a calorie is a variable and how that calorie is used by the body has to do with the timing of energy expenditure. The calories consumed post workout will help to replenish glycogen (long-term energy storage) levels in the cells, increase lean muscle growth, burn fat, boost strength, increase endurance and improve mental clarity throughout the day.
4) Consistency – A simple key to results is consistency. It’s simple but consistently consuming this after every workout will boost results.
5) Post-Workout Shake – The shake should consist of two parts: fast acting carbohydrates and fast acting protein. Fast acting carbohydrates means sugar (fruit, agave, honey) and fast acting protein is whey protein. There should be a 2:1 ratio of carbs to protein. If your shake does not have a 2:1 ratio, then a great addition is to have ¼ of raisins post-workout. That amount provides around 30g of carbs.
6) Requirements Of The Shake – Women should be consuming 30-40g of carbs and 15-20g of protein post workout. Men should be consuming 60-80g of carbs and 30-40g of protein.
7) Post-Workout Meal – Make sure the meal you consume 90 minutes after the workout contains vegetables, nuts, lean protein, and a starchier carb such as quinoa, yams, or wild rice.