POST WORKOUT TIPS & TRICKS
“Do what you must today, to be where you want tomorrow”
When it comes to post workout, nutrient timing can play a large role in recovery. Regardless of the nutrients you intake, the digestion & absorption should be the focus. Most people know protein should be a priority in your post workout nutrition, but few understand the importance of replenishing glycogen.
Hormones like testosterone & cortisol are naturally elevated after training, but only through nutrition can you take advantage of the most anabolic hormone — Insulin. By taking advantage of a high carb/simple sugar meal (like fruit or a smoothie) 20-30 minutes before intaking any protein, you can greatly increase your nutrient absorption. I recommend you AVOID milk and all fats post workout as they will both counteract this process. Additionally, make sure to drink plenty of water throughout the workout and after to rehydrate and compliment the nutrient delivery.
For females, I recommend about 30g of carbs post workout 20-30 minutes before protein. An example of this would be a banana or apple with a protein shake after.
For males, I recommend about 60g of carbs post workout 20-30 minutes before protein. An example of this would be 2 bananas with a protein shake after.
For 8 years, I’ve followed and preached this protocol. My 2 favorite post workout meals are a fruit smoothie with protein powder or 2 pieces of fruit and then a protein shake. I typically suggest fruit and then a protein shake to all of my clients because it is simple and easy to sustain.
Post Workout Do’s:
Drink plenty of water during and after your workout
Prioritize fast digesting carbs like fruit post workout
Aim to get 20-30g of protein 20-30 minutes after the carbs
Post Workout Don’ts:
Avoiding food in the name of weight loss
Avoid alcohol, as it will counter all recovery in order to detox
“Recovery is hard, regret is harder” - Brittany Burgunder
Written by our Head 1:1 Trainer, Ty Lake.
We do not claim to be medical professionals or claim to give medical advice. You should consult your physician or doctor if you have any questions or concerns regarding this information.