Fat Loss Nutrition Post Workout Part 2
I used to believe that you had to have a protein shake after training to get bigger or lose body fat. All those magazines and internet “experts” who are sponsored by Supplement Company’s will put this out all of the time.But that’s not the case. We are dealing with real people who financially or ethically will not buy these products.Some products are ok, some are full of sugar and some long worded ingredients that cannot be good for you.Confusion is the name of the game when it comes to what you eat after training so the best thing is to KISS- Keep It Simple Stupid. That’s why I wanted to put this out for you, to educate and inform you to make better decisions.
Like pre workout, most people struggle with it but today this is all going to change. Do you find yourself confused about what to eat after the gym, not sure whats going to give you the BEST RESULTS? Lets solve this problem once and for all. Post workout you want to do two things. Spike insulin and maximize protein synthesis.
For the less scientifically inclined this just means use carbs to increase blood sugar levels and breakdown protein into amino acids to help repair and rebuild your body.
The protein sources you use can be from either whole or powdered sources – it doesn’t really matter(as long as the protein is from a reputable company who you can trust)
But!! What about the anabolic window where if I dont have my protein shake after the gym i’ll lose all my gains?!?!!
Again, this was something that I once totally believed in!
Dependent on your body you’ve got up to 2 hours before there as been shown to be any negative effects of not eating, so there is really no need to have a protein shake the minute you put down your dumb bell after the last rep.
The amount of protein you want should be about 25% of your daily intake as a start.
As you hone in on your macro nutrients you can adjust this to what you want.
With carb sources I always recommend food that is non processed and more brown than white.
Maybe brown rice or sweet potato for example. The amount of carbs you have is goal dependent. If you’re lean bump the carbs up nice and high, if dropping some body fat is your goal keep them under control. There’s no exact method in determining what you need post workout, just make sure you’ve got a mix of both protein and carbs. Make sure you’re tracking your macro’s throughout the day so you know where to make adjustments.
But, where do I start?
Here are some examples of what you can eat after your training session.
- Boiled eggs
- Cottage cheese with berries
- Greek Yogurt with berries
- Peanut Butter on wheat toast
- Hummus with baby carrots
- Cheese and whole grain crackers
- Grilled chicken and mixed vegetables
- Veggie omelette with avocado
- Salmon with sweet potatato
- Wrap with Tuna Fish Hummus and spinach
Remember, if you live by the 80/20 rule you will be just fine. Eat 80% clean and you will be on the right path. These are the principles that we live by here at total fitness solutions and ones that our amazing clients stick to. No fancy food plans.
KISS- Keep It Simple Stupid.