Post-Workout Nutrition

POST WORKOUT NUTRITION: Are you getting the optimal nutrient ratio of Carbohydrate:Protein intake for optimizing lean mass and lowering body fat?

There are so many opinions on how to feed your body after you complete a workout, that it is difficult to decipher the facts from the myths and misinformation.  Generally speaking, it is essential to replenish your body appropriately after a workout - but information on HOW to do that is often conflicted.

One of the most common myths is that one must solely focus on replenishing protein after a workout.  Although this is true, it is only part of the truth.  Protein is vital for the repair and strengthening of broken down muscle tissue from your workout.  Eating enough protein is essential for muscle repair and in order to increase your lean muscle tissue.

In order to get that protein (amino acids) transported into your muscles, your cells need enough energy to get them there!  This energy source is from your carbohydrate intake.

Hold on! Before you run out and buy a bag of chips or a loaf of Wonder Bread to ensure adequate carbohydrate intake, think whole grains and complex carbohydrate choices such as green leafy vegetables, brown rice, quinoa,  sweet potatoes or yams.   These types of complex carbohydrates keep your blood sugar more stable, because they break down slower than, say, a slice of white bread or a bowl of pasta.

Now that the relevance of carbohydrates in your post workout meal has been demonstrated, let's discuss the appropriate ratio of Carbohydrates to Protein for your post workout meal.

Remember each person's needs are unique and this is a general recommendation - Carbohydrates 45%: Protein 45%: Fat 10%