Post-workout nutrition is just as important as pre-workout nutrition. What supplements to take after your workout and how to take them – this is one of the most debated topics when it comes to nutrition. I will give you my thoughts and advice on how to structure your nutrient intake optimally in order to take advantage of the post-workout environment.
Carbohydrates – 30-50 grams of carbohydrates – I personally choose to eat 2 bananas after training or 30 grams of dextrose or waxy maize. Many people say bananas are not the best carb source after training, however, they are very rich in potassium and vitamin B6, both of which are crucial to muscle recovery and protein metabolism.
Protein – 30-50 grams of high-quality easily digestible protein – I choose whey isolate or concentrate. Don’t take any matrix proteins or caseins, since they don’t increase protein synthesis to the same degree as whey does.
Fats – No, because they slow digestion.
Here is my post workout “Beast Mode” cocktail that I drink 10 minutes after my workout is over:
2 bananas or 30 grams of dextrose
2 scoops of Whey Isolate
5 grams of BCAA
5 grams of Glutamine
The BCAA’s and Glutamine additionally improve muscle recovery and protein synthesis, which speeds up muscle growth.
An hour after this I would eat a large meal consisting of 200-300 grams of chicken and preferably brown rice. If I am on a cutting/fat loss diet then the post workout meal will be my last carb meal and after that I would only eat meat with vegetables (broccoli, asparagus, etc.).
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