Effect of Post-Workout Meal on Protein Dynamics: Consuming carbs and protein immediately following a workout results in a positive net protein balance. (adapted from Levenhagen et al.)
Dietary fat has its place in a healthy diet plan, but it’s not in the post-workout meal!
In fact, you should keep your fat intake to a minimum any time your carb intake is high. The reason is that dietary fat is more likely to be stored as body fat when insulin is high.
So aim to get less than 5% of your post-workout calories from fat.
Best Post-Workout Meal Ideas
- Quick Anabolic Shake
- Fruit Juice Protein Shake
- Honey Berry Smoothie
- Strawberry Cheesecake Smoothie
- Tropical Cottage Cheese
- Chicken & Rice
You’ll notice the first two ideas are shakes, the second two are smoothies, and the last two are actual meals. This gives you multiple options so you can find the right post-workout meal whether you’re on the go or at home.
Now let’s look at each of the meals in more detail.
As illustrated in the previous section, the most critical time to get key nutrients is right after a workout. This is where post-workout shakes come in handy.
A shake is something you can grab on your way out the door and keep in your gym bag. So you get those nutrients immediately after your workout and they digest quickly.
Quick Anabolic Shake
The most important ingredients in a post-workout shake are protein and carbs. And the key is to use fast-digesting protein along with high glycemic carbs.
So for this recipe, you combine whey isolate protein with a carb powder such as maltodextrin or dextrose.