Level up your post-workout nutrition
At this point, you should know that nutrition has a big impact on your results. I’m sure you’ve all heard the news that abs are built in the kitchen, you are what you eat, etc, but what does that actually mean when it comes to what you should be eating?
Post-workout nutrition has three specific purposes; replenish glycogen, decrease protein breakdown and increase protein synthesis. In other words you want to; replenish your energy stores, increase muscle size and/or muscle quality and repair any damage caused by the workout.
We’ve had a few members mentioning they are finding their bodies feeling a little worse for wear after the first week back in the gym, so here’s a few tips on what to eat after your next workout to make those legs feel a little looser and to give you more energy for the next session.
Get hydrated
Rehydration is essential, especially if you’ve exercised intensely or broken a sweat like during YARDWORK or GAS TANK. Replenishing your fluid levels (not with beer) improves muscle flexibility, builds strength, and prevents muscle soreness.
Eat a healthy snack
Try and eat a healthy snack or meal within 45 minutes of your group session to help replenish muscle energy stores and start the recovery process. Eat foods that contain carbs and protein. (Find out more below)Carbs help to restore glycogen levels so you can recharge your energy levels. Protein aids in muscle recovery and provides amino acids that help to repair and rebuild muscles.
Prioritize protein
To repair and rebuild muscle, choose meals that contain healthy carbohydrates and high-quality proteins. Protein options that help to build muscle include eggs, cheese, lean meats, fish and whey protein.
Choose carbs wisely
Carbs are KING and help your muscles to recover while proteins support muscle growth. Carbohydrates to eat after a workout include: potatoes, cereals, bread, oats, fresh fruit, pasta… and maybe a beer on the side…
Try a supplement
If you find the thought of wolfing down a big meal after a workout or you struggle to get protein into your diet, you can always try a protein shake, it’s a quick, cheap and simple way to get that protein hit and there are LOADS of flavours out there.
Need some more advice? Hit up one of our coaches and they can help give you a more detailed guide to all the nutrition 😉
