Not eating properly post-workout is one of the biggest reasons why most people sabotage their weight loss efforts. Of course to lose weight you need to modify and restrict your caloric intake. And many of my clients have rationalized they’ll lose even more weight by not eating after their workouts to cut even more calories and speed up their weigh loss efforts. Nothing could be further from the truth and it is one of the biggest reasons why so many sabotage their weight loss. Replacing your body with the needed fuel and fluids, will help your body recover faster and get quicker results. Not eating 15-30 minutes after a workout basically erases all of the positive benefit of all the exercise you just sweated through. (Specific examples below)
- Fluids will remove waste products accumulated in your muscles, therefore making you feel less “sore” the following day.
- Carbohydrates will re-supply the glycogen stores which also speeds recovery from exercise and allows you to increase exercise intensity the very next day!
- Protein will repair muscle damage, boost immunity, and escort carbohydrate in to your muscles.
- Antioxidants such as fruits, vegetables, whole grains and legumes will help you fend off free radicals which decreases muscle inflammation and soreness.
But, like most people you may not feel hungry after you work-out. That’s because exercise drains the blood from your stomach and intestines and channels it into your muscles for where it is needed to perform. That’s ok, you don’t have to eat a four course meal following exercise. You should eat a post workout meal within 30 minutes post exercise (preferable 250-400 calories). The American College of Sports Medicine recommends refueling muscles with 30 to 60 grams of carbohydrate in the first 30 minutes after an hourlong workout. If you wait more than 30 minutes, it will take the body longer (about 24 to 36 hours) to refuel muscles. Try to aim for 18-30 grams of protein preferably branched chain amino acids BCAA (leucine, isoleucine, and valine).
You must eat a post workout meal within 30 minutes post exercise (preferable 250-400 calories) and drink 16 oz. of water.
Here are some suggestions…
- ****Shaklee Physique Workout Maximizer Supplement**** Best option click here to buy online now
- Shaklee meal replacement bar Click Here To Buy Online (Chocolate Peanut Butter is my favorite)
- Myoplex Lite or Muscle Milk Lite ready to drink shakes (available at all supermarkets)
- ½ cup blueberries (or other berries) swirled into 1 cup of plain 0% fat free greek yogurt or ½ cup of unflavored 1% fat cottage cheese with 20 raw unsalted almonds.
- 6 oz of grilled chicken, 1 cup of cooked broccoli, 1 cup of long grain brown rice & 1 cup of skim milk
- A fruit smoothie made with 1 cup of soy milk, ½ cup of fruit, and Shaklee Cinch Shake (blend with ice to thicken like a milkshake or add 0% Fat Free Greek Yogurt)
- 6 ounces fruit-flavored fat free greek yogurt with a handful of raw cashews and half of a 100% whole grain bagel.
- A tuna sandwich on 100% whole grain or sourdough bread with spinach, tomato, and a slice of low fat cheese and no fat mayonnaise.
- Lo fat cheese sandwich on 2 slices of Eziekel 4:9 Bread and fruit salad tossed with raw walnuts
- Low-fat cottage cheese with sliced fruit.
- Three rice cakes smeared with peanut butter and a glass of orange juice
- 1/2 cup of uncooked Irish/steel cut oatmeal with 1/4 cup of skim milk, small handful of raw walnuts, 1 banana, and 2 tbsp of ground flax seed.
Click here for Brand Specific Must Have Foods
Kevin Hensel
Fit-4-Life, Inc. Cherry Hill Personal Training Studio
856-751-0033
www.personaltrainerincherryhill.com
Now, do I eat this in addition to my 8 week diet plan? This is so confusing.
Thanks.
Hey Cookie,
Try not to overthink it and make it over complicated. Still do your meal plan but you also need to coordinate your workouts into your meal plan. As long as you are eating a meal or snack within 1-3 hrs before your workout you should be fine. Have a piece of fruit or sports drink if you haven’t eaten more than 3 hours right before a high intensity strength or cardio workout (just follow the guidelines in my previous blog entry Supercharge your workouts eat before). You must eat immediately (within 30 minutes) after a strength workout. Use one of your meals or snacks from your meal plan as a post-workout meal. If you cannot eat directly after a workout drink a Myolplex Lite Ready to Drink Shake or Shaklee Physique Post Workout Shake (for late afternoon workouts drink half of a Myoplex Shake directly after a workout (use it as a late afternnoon snack then eat dinner a little later). Simply replace your pre/post workout meals with the snacks and meals of your RD Designed Meal Plan. DO NOT eat your meal plan and eat a pre/post workout meal, your daily caloric content would be insane. Let me know if you have any more questions.