Key Takeaways
- Try to exclude low-quality protein from your post-workout meal choices.
- Your perfect carb-to-protein ratio depends on the type of workout you do.
- Healthy fats, in small amounts, are a great addition to post-workout meals.
Incorporating post-workout meals into one’s fitness journey is one thing that has been advocated for a lot. This is largely due to the immense benefits they offer to one’s body. Many are indeed conversant with this fact. However, there is still a lot that surrounds the industry that is believed to stay within the gym bros’ fitness circle.
Well, that is why this article will shed some light on this rather “dark tunnel” and hold your hand through it all.
Read: Gut Friendly Dieting: What to Eat and What to Avoid
The Truth About the Anabolic Window
There is a common ideology that one has a very short period (anabolic window) after training, usually 30 minutes to 1 hour, to eat a post-workout meal. Failure to do so may result in missing out on the “perfect chance” for muscle building.
Well, this is not entirely true and does not apply to everyone.
See, it is quite clear why one would strongly advocate for this because after a workout session, the body is often seen as a sponge ready to soak up nutrients. That is why it may be best to get a nice meal within a relatively short period.
That is understandable. However, truth be told, the timespan is not that limited. Therefore, you do not have to rush anything, as even a proper plate a few hours later would still do the job.
An exception would probably be for those who work out very early in the morning, before consuming anything. Here, getting the meal shortly after is really important, as it would go a long way toward fostering recovery.
Foods to Avoid After a Workout
When it comes to fitness meals, many talk about the “DOs,” often forgetting to mention the things one needs to avoid in order to achieve his/her goals.
Well, here are some examples;
- Alcohol
Alcohol is said to be diuretic, often fostering dehydration, thereby affecting the recovery process. It is also believed to hamper the production of vital hormones integral to fostering muscle repair.
- Low Quality Proteins
Low-quality, calorie-dense proteins, like fried foods, are often not recommended. According to Jenna Stangland, MS, RD, a performance advisor and sports dietician, consuming such would be taking in ‘empty calories. ’
High-quality protein supports the 3Rs: rehydrating, refueling, and repairing the body.
Simplicity is Key
Although protein powder and related products are quite popular, they are not entirely necessary for everyone.
You can just keep it simple and still achieve your goals. A key part of this is having a nice post-workout meal with the right amount of carbohydrates and proteins for your workout. Endurance training, like swimming or long distance running, burns a lot of energy and it’s recommended to have a meal with a carb-to-protein ratio of 3:1. For strength training or HIIT, small meals of protein throughout the day help repair and build muscle. In that case, your carb intake depends on the rest of your routine.
Below are some meal ideas that you can incorporate into your routine;
- Yoghurt (Greek) and Berries – Rich in protein and calcium, Greek yoghurt is believed to help foster great bone health and the rebuilding of muscles. With a bit of berries on top, carbohydrates easily come to play.
- Sweet Potatoes + Grilled Chicken Breast – chicken is seen as a great source of protein. Plating it with sweet potatoes adds a bit of carbohydrates and potassium, believed to be vital in fostering muscle recovery power.
- Grain Bowls – featuring brown rice paired with lentils or beans, this can also be an amazing serving. Adding a bit of vegetables gets you a beautiful muscle recovery package.
Fats are Not Entirely Bad
The inclusion of fats is often seen as the wrong thing to do when preparing or taking post-workout meals. This often stems from the belief that fat slows down the absorption of protein.
Generally, if you take in healthy fats in moderate amounts, you are set to be fine. Therefore, do not let this belief stop you from getting a good, nutritious plating. In essence, once in a while, your favourite avocado-egg combo can make its way to your breakfast menu.
Now You Know
Navigating the fitness space can be challenging if you do not have the right information, especially when it comes to post-workout meals. However, with the above tips, the path becomes clearer. In essence, taking a bit of time before a post-workout meal would not hurt. Avoid sugary items and low-quality proteins, embrace simplicity, and if you wish, incorporate a bit of healthy fats.
Actualizing many of these things, especially if you are often busy or are simply exhausted, can be a bit tricky. That is why you can also opt for healthy premade meals to help you in this journey.
