Last week we covered the importance of fueling your body with the nutrients it needs before working out. This week we are following up with what to look for in a post workout meal. The essentials are basically the same, your body needs nutrients to perform at its best and recover. So without further ado, let’s get into it.
The main things your body needs as part of a post workout meal are protein, carbohydrates, vitamins and minerals, and water.
In last weeks post we talked about protein being important pre workout in order to prevent muscle breakdown. Protein is also an important part of a post workout meal because it replenishes your muscles, giving them the ability to recover and become stronger.
Whey protein is one of the best post workout meal protein sources. This is because of its high bioavailability to the body. In other words our body uses whey protein much more efficiently than other sources of protein. For post workout purposes, around 20 grams of protein is a good amount to aim for.
Fast acting carbohydrates after a workout have been shown to speed up the delivery process of nutrients in the the body. Your post workout meal should contain a ratio of about 1:1 of carbohydrates and protein. So, you don’t need to go off and eat a big bowl of pasta after your workout. Just get a good balance of protein and carbs after your workout and you’ll be set.
3. Vitamins and Minerals
During exercise the body loses vitamins and minerals to some extent, and thus refueling is important. Taking in vitamins and minerals as a supplement is a quick and easy way to restore your body to normal levels. Supplementing with vitamins and minerals can also promote overall health and wellness.
Once again, you should be drinking plenty of water. As you already know, water will prevent dehydration. Taking in water with your post workout meal will also aid in the delivery of nutrients throughout your body. It is recommended that you take in between 8 and 16 ounces of water after you work out.
To recap, you should be getting a good source of each of the above listed ingredients as part of your post workout meal. We recommend taking 1-2 scoops of IdealShake which offers a good balance of carbohydrates and protein including Whey Protein. IdealShake also contains an awesome supply of vitamins and minerals that are key to post workout replenishment. So, remember these key ingredients and get the recovery you deserve out of your post workout meal.
By Wes Young