On Friday, our Campbell personal trainers posted on our blog about one of our most asked questions – what (and when) to eat before you work out.
Well today, our Campbell personal trainers have got another one…
“What should I eat after my workout to get the best results?”
Our Campbell personal trainers want you to know that what you eat after your workouts matters because your muscles can run low on glycogen (fuel) and need to be refueled.
PLUS, some of the proteins in your muscles can get damaged or broken down ... And your food choices can help speed up both the refueling and repair processes.
Eating the right combo of protein and carbs can help:
- Reduce the breakdown of muscle proteins
- Increase growth of muscle proteins
- Restore glycogen (fuel) to your muscles
- Improve your recovery
How much of each (especially carbs) you need depends on what kind of workout you did.
Let’s start with the protein.
Some studies have shown that eating 20 to 40 grams of protein after your workout helps you recover faster (more if you’re bigger, less if you’re smaller).
From there, you can figure out how many carbs to add – usually between 2 to 3 times as many grams of carbs as protein.
If you did an endurance-oriented workout (like cycling, running, or a cardio class), your muscles might be more depleted of their fuel than if you were lifting weights. That means eating on the higher side of the carb ratio.
But it doesn’t have to be quite that technical!
Here are some ideas from our Campbell personal trainers:
- Oatmeal with 1 scoop protein powder + ½ banana
- Cottage cheese with fruit
- Protein shake with berries or banana
- Chicken or salmon with sweet potato
- Whole grain toast with almond butter
And timing does matter! For ultimate benefit, eat within 45 minutes of your workout. If that’s not possible, eat within 2 hours.
At Method3 Fitness, we focus on simple solutions that help you live Stronger For Today.
Need nutrition coaching help? Fill out the “Request More Information Now” box above to receive your free consultation with our Campbell nutrition coaches and experience the Method3 difference OR call us at (408) 371-1212 to connect. Hope we can talk to you soon.
Method3 Fitness is conveniently located in San Jose. Our team of personal trainers and nutrition coaches serve clients in Los Gatos, Campbell, Willow Glen and other surrounding Bay Area cities.
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The Method3 Fitness blog is updated weekly by our San Jose personal trainers. All content is designed to improve the way you move, eat, and think so you can achieve your goals and live stronger for today. Check back here each week and LIKE our Fan Page, to stay up to date on the latest tips, strategies and methods to get fit, lose fat, and build confidence.
