Your Post Workout Nutrition
Post workout nutrition is essential to maximizing your gains at the gym. The first hour after your workout is the ideal time to refuel your muscles, re-energize your body, and speed up your recovery.
There are a lot of things you want to think of when it comes to nutrition after your workouts. First, you want to get a good dose of protein. This will aid in muscle repair and recovery after a long hard workout. You also want to make sure you have a solid serving of healthy carbs for energy, and lots of vitamins, minerals, and electrolytes for replenishing your resources.
Research has shown that a combination of 30-40 grams of protein, 50-100 grams of carbs, and up to 30 grams of healthy fats is the best way to support muscle growth post-workout. For a more complete review of post workout nutrition, read my article on Post Workout Nutrition here.
The Ultimate Post Workout Recipe
While many people may go for a post workout protein shake (check out my Protein Shake Recipes here for some ideas), a complete meal is the way to go if you have the time. A complete, home-cooked meal will get you everything you need to recover quickly.
I’ve designed the ultimate post workout meal recipes to help you out. Try this after a long hard workout and the results will speak for themselves. Or, use this recipe as a model for designing other post workout meals.
Salmon with Quinoa & Veggies
This is my favorite post workout recipe. The salmon gives you the best source of protein you can find, and also includes healthy omega-3s to boost your metabolism. The quinoa is also high in protein and technically not even a grain, so you’re avoiding traditional (and often fattening) carbohydrates. Finally, the asparagus and sweet potato give you lots of vitamins and fiber to top off the nutritional value. And the best part? It tastes great!