The goal of the post-workout meal is to quickly and efficiently refuel the muscles and provide them with the raw materials they need to rebuild themselves to grow.
There are two anabolic windows in which you should be feeding your body.
Post-Workout Window #1 (within 45 minutes of completing workout – however the sooner you refuel the better) – During this window a liquid source is ideal because it can be processed and utilized by the body quicker. This is especially recommended for people with an underactive digestive system. A high quality whey protein or plant protein powder. One which includes BCAAs and Glutamine will fit the bill as well.
Post-Workout Window #2 (within 90 minutes to 2 hours of completing workout) – During this window you are fuelling your body with food sources. The meal should be heavy on protein and complex carbohydrates. While protein builds muscles the carbohydrates spike your insulin levels providing the body with a transport system for the nutrients to reach the muscle cells. For women a minimum 20 grams of protein is recommended and for men a minimumof 30 grams of protein is recommended.
Gaining mass?
If your goal is to gain mass your post-workout meal should be approximately 15-25% of your daily caloric intake. For example: If your diet calls for 3000kcal/day, your post-workout meal should be 450-750kcal. Don’t be shy, eat!
The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.