What should I eat after my workout?

October 4th, 2018

There is a window of opportunity 15 minutes after training when you should help replenish the muscles and to aid in recovery from the exercise session to achieve maximum benefits. You should replenish your body with optimal amounts of carbohydrates and high quality protein within that window. The best way to accomplish this is with an after training high quality protein and carbohydrate smoothie. The smoothie should contain a high-quality protein powder containing (40 grams) of protein blended with 8 ounces of unsweetened almond, coconut, cashew milk or water and half- to whole cup of any of the following fruits: cherries, pineapple, plums, strawberries, nectarines, blueberries or apricots.

Very Important: You must consume carbohydrate and protein within the 15 minute window for maximum results. If you do not consume your post-exercise smoothie within the 15 minute window your muscles’ insulin receptors become less active. This insulin down regulation can last for 7-8 hours after you exercise, which means that whatever you eat during that time will more likely be converted to and stored as body fat! However, when you consume the post-exercise smoothie within that 15 minute window insulin receptors stay active for 7-8 hours after exercise. This means then whatever you eat during that time is more likely to be used as a source of energy to help build muscle mass and to decrease body fat. To get the benefits of the post-workout smoothies we suggest making it ahead of time and bringing with you to your training session.