What is the best post workout meal? What should I be eating straight after exercise?
Mark Raynsford says ...
Something that has a 2:1 ratio of carbohydrates to protein. Your body will need carbs for replenishing glycogen stores, lost during the workout. They will also help with the anabolic side of muscle synthesis and growth.
Protein will help repair muscle tissue which will have been stressed during the workout. Ideally carbs should be of a higher GI value than other times during the day, as you want them shuttled to the muscles as soon as possible. You can buy protein/recovery shakes that are pre-made with the desired levels, but a banana and some chocolate milk (or alternative flavour!) will provide the equivalent.
Just ensure you are not consuming more calories than you need! You only need a recovery drink/meal if you have worked out to a reasonable level.A 15min bike ride will not need 500ml of lucozade!!
Then look to eat a balanced meal of lean protein, slow release carbs within the next 2 hours. And plenty of water!
Mark Raynsford, Personal Trainer, Marks PT
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