I’m sure you’re aware that it’s essential to work out to get results from your training program. However, are you aware of how important it is to nourish your body after your workout? Supplying your body with the protein and nutrients that are depleted during workouts is essential.
Most experts agree that nutrition is even more important than the workout itself. Our bodies need to recover and repair from the intensity of your workout. Think of your body as a sponge after your workout: it is in an optimal state to absorb nutrients and begin the repair process. It’s also important to rehydrate. The muscles will be craving glycogen, electrolytes and water. Glycogen fuels your muscle cells and is transported to the muscles with water. So make sure you hydrate and add some electrolytes to your diet.
A good rule to follow is try to eat a snack or replenish your nutrients within 15 minutes to an hour after your workout. Many people have a hard time eating too soon after a workout, so a healthy protein shake is a great alternative. Your body is more receptive to utilizing calories after your workout. So try to make it a habit to eat within an hour or at least have a snack. Most of us are trying to stay lean and fit, so calories are always important. Here are a few simple guidelines to help you make good choices after your workout:
- Try to keep your snack fewer than 150 calories.
- Protein should be between 15 and 25 grams.
- Carbohydrate should be between 30 and 40 grams and make sure they’re not primarily simple sugar calories.
- Drink at least 16 ounces of fluid or use the previous rules and make a healthy protein shake.
Related: How Much Protein Do I Need Daily?
RECIPE: MAXPRO RECOVERY SHAKE
Here’s a great recovery protein shake that works well after an intense workout.
- 10-12 ounces of pure, unsweetened coconut water or milk
- ½ to 1 whole banana
- ½ cup frozen strawberries or blueberries
- 1-2 tablespoons plain nonfat Greek yogurt
- Stevia or honey, to taste
- ½ scoop of MaxPro protein from Max Muscle Nutrition
- Ice, to preference
Directions: Add all the ingredients to a blender, then blend until smooth.
This protein shake contains about 20 grams of protein, 30 grams of carbohydrates, 2 grams of fat and is around 200 calories. If you want to get the calories fewer than 150, simply replace the coconut water with water.
For more great advice, stop by your local Max Muscle store. Our Certified Fitness Nutrition Coaches can help you get started. We offer nutrition planning, diet and fitness expertise as well supplement education.
Keep training hard and remember, refueling your body is actually more important than your workout!
By Joe Wells, Founder of Max Muscle Nutrition