Post Workout Nutrition + Copy Cat Recipe!

After any higher intensity workout the body is entered into a  catabolic state. It is here that your muscle glycogen is depleted and the increase in cortisol levels start to break down the muscle tissue. To get out of that catabolic state, it is important to consume an easily digestible post workout meal packed with mainly protein and carbohydrates to replenish muscle glycogen in addition to aid in muscle repair. The amino acids from the protein and the carbohydrates from the post workout meal provide an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.

Now, in regards to fat. Healthy fats such as olive oils, all natural nut butters, coconut oil, sesame oil (the list goes on) are excellent to have in your diet! The benefits of healthy fats are endless and they are a nutrient needed by the body for energy, healthy skin, vitamin absoption and everyday bodily functions. 


Now, While most of your other daily meals should contain a source of healthy fats, the fat content after a hard workout should be kept very minimal because fat slows the absorption of the carbs and protein into your body 

Now, this doesn’t mean that you can never have fats post workout. You should have what works for you. These ‘guidelines’ apply generally to those who have a very intense workout. If you enjoy having peanut butter in a slice of whole wheat toast after your workout, by all means keep eating that! I am not here to tell you what to eat and what not to eat. I am simply stating some information that is out there and because I recieved an email asking about fats post workout, specifically. 


I also don’t want you to read this post and all of the sudden think you have to go buy whey protein and spend lots of money on post workout nutrition. The simpler the better when it comes to post workout meals! 


some great sources of quick digestible natural carbs:

• Bananas (fresh or frozen)
• Pineapples
• Honey
• Maple syrup
• Dried fruit (raisins, cranberries, prunes, etc)
• Rice cakes
• Quick cooking oats
• Rice cereal like Chex 

 If you do have or want some whey protein, it is a great supplement to have on hand-I know I have whey protein post workout quite often. It is fast, tasty and easy to make a quick protein shake! Some brands I enjoy are BSN, Muscle Gauge Nutrition, Jay Robb and Sun Warrior.  You can do a scoop of protein powder, raw oats, frozen fruit, almond milk (or skim or soy) water and ice, blended in the blender and you have a perfect post workout shake! I have made some delicious shakes like the Pina Colada Protein shake and pumpkin pie protein shake


Some other great post workout ideas:

• Protein Cookies
• Non fat or fat free yogurt with raw oats (or cooked) and some diced fruit 
• Pita with 2 T hummus
• Low fat string cheese, piece of fruit and some crackers
• Bowl of oatmeal with fruit and cinnamon
• Serving of dried fruit, granola bar OR serving of oats OR cereal
• 1-3oz can of tuna on 2 rice cakes, handful of raisins
• Chocolate milk
• Whey protein shake made with skim or almond or soy milk, ice, fruit, rice cake