Whether you’re a serious weightlifter or a fitness enthusiast, a post-workout meal is essential.
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Immediately after your workout, your body needs 50 to 100 grams of carbohydrates – depending on your size – to replenish depleted glycogen stores and increase your water intake and protein synthesis. Plus 40 to 60 grams of protein, to provide your body with raw building materials for repairing and constructing new muscle mass.
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After one hour, it’s time for a larger meal. Consume one serving of solid protein, plus one serving of a slow digestive carbohydrate – such as brown rice, sweet potatoes or whole-wheat pasta.
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With regular meals, try to include more vegetables in your diet, rather than processed carbohydrates such as noodles. Physique 360
