Last week we discussed the importance of fueling up before a workout – now let’s discuss how to maximize your results by refueling post-workout! Many people are surprised to find out how quickly you should eat post-workout. To get the MOST out of training, you should refuel within 15-30 minutes of completing your workout. The reason being you have just strained your muscles for an extended period of time and now you need to repair those muscles. By refueling soon after your workout you will aid in the repair of your muscles and maximize your results.
The question then becomes what is good to intake post-workout. The good news is there are quite few options. One of the most important nutrients to take in when training at a high level is protein. There are various forms of protein from Protein Shakes – like the ones at our Build Bar, Protein Bars and Real Foods that are high in Protein. We added our smoothie bar to FASTER because the protein, all natural sugars and carbohydrates that they contain are essential to your recovery. Our smoothies have all natural ingredients, no GMOs, and no added sugars.
Along with your protein, low glycemic fruits are also great for post-workout recovery. Apples, half of a banana, blueberries, strawberries, grapefruit, oranges, pears or peaches are all great for refueling your muscles post-workout. Our Build Bar Smoothies include all natural fruit puree to give you those sugars you need. For a list of low glycemic fruits click here: Glycemic Index
If you workout before your dinner or before a meal – make that meal high protein to act as a post-workout recovery; you could also add a carbohydrate to this meal, depending on the time of day and your goals to give your body some extra fuel and sugars to recover. Some meal ideas include:
- 4-6 ounces of chicken, with broccoli and a sweet potato
- 4-6 ounces of tuna on a Tumaro wrap, with asparagus and strawberries
- Overnight Oatmeal with an All Natural Whey Protein, blueberries and flaxseed
No matter what your preference is whether it’s a delicious smoothie or a meal – refueling your muscles post-workout is crucial for your body. It will help to repair your muscles and allow you to maximize your efforts!!