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What would be the best meal after a long hard workout?

We’ve got another question from you! Thank you Your questions make me happy and my hands itchy… to write that is, which I love! This time it is a question on post-workout nutrition and the best meal to have after a long and hard workout. Before I offer a few post-workout meal ideas, it is important to stress a few things about how the body functions and what happens during and after a really hard workout.

• Our body stores energy in two forms: as fat and as glycogen. Glycogen is sugar molecules stored in liver and muscles. It serves as a readily available form of energy during exercise, meaning that glycogen gets used up first and needs to be replenished soon after a workout in order to spare muscles from being broken down for energy.
• Body fat is not usually used for energy during intensive exercise, so don’t be tempted to skip your post-workout meal in order to lose some fat. With glycogen levels depleted, our body employs mechanisms that start to break down muscle and this is in no way a desirable scenario.
• During strenuous resistance exercise muscle fibers get damaged by tearing. We gain muscle mass as a result of these tears being repaired. This means the second most important thing in post-workout nutrition is the supply of fast-absorbing high quality lean protein to build and repair lean body mass.
• Endurance athletes especially need to focus on carbohydrate intake. The liver stores enough glycogen to fuel about an hour long endurance activity. After that the reserves need to be replenished. Resistance athletes need to focus on protein as their primary goal, but both nutrients must be available for the body to recover properly after any strenuous workout. 
• Fat slows absorption of nutrients from the digestive system, so it’s best to avoid fat right after your workout.
• The best time to refuel your system with carbohydrate and protein is within about one hour after training. This is what’s called the “golden hour” when your body can absorb and nourish tissues most effectively.
• I can’t stress enough the importance of rehydration after a strenuous workout. Water is paramount after and during exercise. A sports drink is a good first step in post-workout nutrition. It helps to rehydrate while balancing electrolytes and it contains carbohydrate to restore muscle sugar levels, preparing the “field” for muscle repair and giving you time to get to your post-workout meal. 
• When choosing what to make for your post-workout meal, you don’t absolutely need any of the post-workout supplements or formulations. It is possible to meet your body’s needs with natural foods. However, if for convenience or other resons you choose to supplement with a protein powder, pick purified, natural and bioavailable form for best results.  
• Keep your post-workout meals light, between 300-500 Calories.
• Quickly digestible natural carbs can be obtained from bananas, raisins, pineapples, honey and maple syrup.
• A good source of fast absorbing protein is lean chicken, egg whites, fish, fat-free yogurt and high quality whey protein powder. 

 

Blend all ingredients in a blender until smooth and enjoy right away.