Post Workout Meals

healthy appetite

By Tots Reyes

As I well know, to my folly, it’s tempting to pig out and binge after putting in hours at the gym. Has junk food and chocolate ever tasted as good as after a workout? I tend to exit the gym, or cool down after a workout feeling that I deserve to eat whatever I want after completing my run or my bike ride, putting in the time on that dreaded treadmill and doing your weight training exercises till your muscles burned. Also, having have access to good nutritious food isn’t easy, especially if you’re at the gym, or at a trail and all they’re serving are pre packaged snacks loaded with salt or sugar.

However, part of a healthy lifestyle is getting enough exercise and combining it with a proper diet. Regardless of our fitness goals, the meal we eat right after our workout is extremely important. Our post workout meal (or meals) will help your body recover from the rigors of exercise.

To food lovers such as me, do not despair, for one of the first rules after a heavy workout, is this: Eat something as soon as possible after the workout. The sooner the post workout meal follows the workout, the better. Ideally, within half an hour to an hour of finishing the workout if possible. This is the window of time when your body is most receptive to the nutrients you give it to help it recover. After a workout, you are depleted of muscle glycogen and muscle tissue is being broken down by high cortisol levels in the body. Immediately after a workout, your body is at a catabolic state and needs to be restored back into an anabolic state.

After having cursed like a sailor, sweated like a pig and gotten through your workout with the sheer force of will, you want to make the most out of your efforts. In order to do that, you need not only time your post workout meal right, but it should also be the right kind of meal, with the proper balance of protein and carbohydrates. It is recommended to have a ratio of at least 2 servings carbs for every 1 serving of protein.

Depending on a person’s size, it should be anywhere between 300 to 500 calories. A larger man can obviously have more calories compared to a woman (another one of life’s inequalities). It should also be in an easily digestible state. This is the reason why protein shakes are so popular with body builders and exercise fanatics. It doesn’t take much for your body to digest and absorb the nutrients it needs. The amino acids your body needs to repair itself are readily available.

It pains me to write this, as I am a frequent offender, but at least try and avoid eating fatty foods after your work out. It’s difficult to digest and will slow down the absorption of food. You want your body to be able to absorb as much nutrients immediately after a work out to jump start your recovery and muscle building.

Now, you may think that you need to run to the nearest GNC store and buy a whey protein shake powdered mix that comes in those giant cans (bigger than infant formula cans!). When I have time, I prefer to make my own and use natural ingredients. Think about it, people didn’t need whey protein shakes in the olden times, yet they did fine without it. If it the instant protein formula for you because you like the convenience of it, go ahead. But choose your protein shake wisely. A recent article in the Wall street Journal said that studies have shown that these popular whey shakes contain arsenic and other poisons. Although in trace amounts, I still wouldn’t be comfortable in exposing my body any level of poisons and chemicals.

Make your own shake containing soy milk (contains 6grams of protein a serving without the fat!) and mix it with bananas, honey, berries or mangoes. Sometimes I feel a bit indulgent, and reward myself by using chocolate milk instead. Obviously, you can’t bring a blender so you may want to mix this at home and put in an insulated thermos when you go to the gym. It’s much more inexpensive and so much more delicious (it also won’t give you gas).

Try it the next time you hit the gym and see how it works for you. You’ll feel more energized and you’ll get results faster!