Four of my best tips for eating after a workout
Hopefully, you just finished a long session of cardio and weight training that kicked your ass. What do you eat now to make sure that this was worth it?
One of the most important parts of a workout is how you eat all the time. If you don’t eat right, you won’t see any results in that hard training that you’re doing. Ideally, you want to eat foods after a workout that will make you gain the most muscle, and replenish your body from the stress you just put it through.
High Protein Shakes
I am telling you that one of the most important and best things that you can consume after a workout is a shake that is high in protein. This is because after a workout (especially weight training) your muscles are torn, and only get repaired with more protein that is consumed.
If you have your awesome shake right after your workout, the protein and nutrients will go straight to the places in your body that need it at that moment, maximizing your protein shake. All of that protein will surge through your giant gains, making you look like Arnold (if you do it enough).
What type of shake should you have?
I know that there is a lot of protein shakes out there that make it easy to get your daily dose of protein after a workout. The one I get is from Walmart and tastes like cookies and cream. I like this because some whey protein powders taste horrible, making it super hard to drink them. You don’t want to have to dread your protein after a workout since it benefits you so much.
Like I just said, Whey protein powder is the way to go in my eyes. It has a high protein dosage, and most of the time they taste pretty good. If there is enough sugar and syrup in them (which can be a good thing sometimes) then you should be good with that.
What you want to avoid is any other chemicals like creatine and steroids. What creatine does is it traps water in your muscles, making them look blubbery and fat. There are other disadvantages to creatine but this is just one of them since no one wants to go against their bodies when they work out. They want to get naturally fit and stronger without the help of unnatural substances.
Another great high protein option is whey protein with a banana in it. One of the most secret fruits to anyone working out is a banana, since the richness of potassium and protein that can power your way through your workout or day. It is also super portable so you can pack it in a bag or just keep it in your car. When you’re ready just peel it open and get ready to go.
The mixture of Whey and banana is so genius since they are great apart, but when you put them together it creates a kick-ass post-workout refuel.
Baseball Players Love Whey and Bananas
The reason for me talking about why and bananas is because it is like a baseball players secret weapon. It is a protein that is fast, quick to digest, and tastes good too. There are a lot of options out there as well like protein bars and other fruits, but this legendary combo is used by so many bodybuilders and baseball players who need a refuel on the go.
It is also inexpensive too which you all know I like. A jar of whey powder that I get is about 20 bucks at Walmart. Trust me that is all that you need to get your protein in after a workout. If you want to go and get the expensive stuff at GNC be my guest. Sometimes there’s more to jar there which is good for making sure you don’t run out too soon. I just know from my experience, the protein that I get is inexpensive and tastes good.
Now the banana part of this combination is important as well, as there are a lot of benefits to eating them. One is that there are good fibers and sugars inside them which are vital for feeling full, and feeding your brain. The other great thing about bananas is that they are obviously easy to carry around. Just snap one off and throw it in your gym bag. After you’re done you can pop it open and get all of the famous nutrients that the banana claims.
The best part about this combo is if you put these two together to make a powerful combo that can take your working out and nutrients intake to the next level. Seriously. If you combine these two you will have the portability that many people need on the go and the nutrients that you need to keep going throughout the day.
High Glycemic Index Foods
I know this sounds like a science experiment, but if you master these foods and know what they are, you can assure that you will get all of the right nutrients to your muscles and your brain.
Basically what High Glycemic Index Foods do is raise your blood sugar after a workout.
Picture this, you’re doing legs at the gym. You now enter the state of beast mode and you are going hard on your body. All of your blood is going to your legs as you’re pushing as hard as you can to get bigger. Now, you’re done and the after workout effects start kicking in. You now feel heavy, slow, and tired. How are you going to finish the day?
The answer to that is high glycemic index foods. The whole concept behind them is that they raise your blood sugar quicker than low glycemic index foods. Another word for sugar is glucose, so glycemic is like another term for glucose. High glycemic foods mean that you are putting higher levels of glucose into your bloodstream.
You NEED this. Your body needs sugar to workout, and have the energy to do things like think and react. Once you go hard in a workout, you burned a lot of this sugar as energy, so you need more. That is another reason why bananas are good for you after a workout. They have a lot of healthy sugars in them.
Some other foods that are high in glucose are:
- White potatoes.
- Some fruits: bananas, grapes, cherries, watermelon.
- Many breakfast cereals, including puffed rice and corn flakes.
Eat these after a workout and feel more focused and awake throughout the day!
Plan It Out
I think this tip is the one that put me to the next level of healthy eating.
One thing that someone told me was to think about this as if you are a pilot. If he takes off and has no flight plan, how are they going to get to his destination? The answer is that they are not. They are going to just float around until they run out of gas. That is the same thing that happens if you do not have a plan for your diet, even if it is just after a workout.
A lot of times when I don’t have a plan of what to eat, I come home and devour half of the cookie jar, and have french toast. That’s just me, but you can see that this is not giving me the protein that I need after a workout, so I will not meet my goals and expectations.
One easy way that you can plan out is when you have even 5 minutes during the day, or while you’re resting in between sets. Just write down and make a note of what you’re going to have when you get home after working out.
My note usually says: “Post-Workout is going to be a protein shake, banana, and trail mix.”
Just by having this there is physical form helps me so much, and allows me to maximize my workout.
That’s all of the Post-Workout eating tips that I think you guys should know, just know that you can mix these rules up as much as you can. This is not the only way to eat after a workout, this is just the way that I go about it.
Many of my baseball buddies do the same thing after they work out so it is tested by baseball players and coaches.
I hope you guys enjoyed this article and make sure that you check out the other article that I wrote about working out here.