Your post-workout meal is needed to speed up recovery, maximize exercise benefits, and help maintain lean muscle. Fuel needed during exercise (glycogen) is stored in your muscles. After your workout, your muscles are depleted of that energy and are broken down. Combining protein and carbohydrates 30 minutes to an hour after your workout will refill your energy, build and repair your muscles, and keep your metabolism burning strong. Timing is crucial in refueling since your ability to refill the glycogen in your muscles decreases after an hour. Since your body is in survival mode post-workout, it will hold onto more calories if you don't refuel right away. Plan ahead and be prepared with the right nutrients!
Post-Workout Meal Ideas for Best Results:
Protein Shake with almond milk, protein powder and half a banana
Chocolate Milk
Homemade protein bars or balls
Whole grain bread with peanut butter
Hard boiled egg with fruit
Oatmeal with berries and hemp seeds
Omelet with vegetables
Quinoa with berries and nuts
Grilled chicken with vegetables
Grilled salmon with sweet potato
Tuna mixed with hummus on whole grain bread
Brown rice with beans
I use a "Post-Workout Recover" chocolate powder from Beachbody Performance that I mix with 8 ounces of water. If interested in any Beachbody supplements, check them out on my coach website: www.beachbodycoach.com/fitwithmolly
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