This Food is Perfect For After Gym, According to a Fitness Trainer
Your workout just ended, but as some distance as your muscles are concerned, you’re just getting started on the mass- and strength-gaining process. Getting bigger and stronger is all about recovery, and that depends on relaxation (including a excellent night’s sleep) and a nutritional post-workout meal.
A hard education session without acceptable post-workout nutrition is like placing in a full day’s work but by no means cashing your paycheck. (Okay, not exactly the same, but close enough.)
Not sure what to consume (and drink) for the exceptional results? Los Angeles-based celeb coach Ash Scarrott, owner of Body by Ash and ambassador for The After Bar, offers his favorite post-training nutrients to make positive you cash in on those gains you just worked so difficult for.
Immediately after a workout, Scarrott’s go-to recovery drink consists of the following, mixed in water:
50 grams or so of fast-digesting carbohydrates by way of 1-2 scoops of Gatorade powder, dextrose, or cyclic dextrin.
1 scoop of whey protein powder (preferably Whey Protein Isolate).
“Following the end of a hard coaching session, I like to get the quick-digesting carbohydrates to help replenish misplaced glycogen in the muscles and begin the recovery process,” says Scarrott. “A excessive glycemic index (GI) carb source like Gatorade is convenient to digest and shortly absorbed into the muscles. The whey protein is additionally super-fast-digesting and, of course, is key for muscle recovery.”
If he wants something even more handy post-workout, Scarrott will instead grab The After Bar. “The After Bar has a great ratio of carbs to protein as properly as the added advantages of restoration coming from the CBD,” he says.
POST-WORKOUT MEAL (CHICKEN, VEGETABLES, AND RICE BOWL)
After the above post-workout cocktail, Scarrott drives home and has a whole-food meal consisting of greater protein and carbs — some thing along the traces of a chicken/veggies/rice bowl. For him, this is typically lunch; for others, it would possibly be dinner (depending on what time of day you train).
Here’s what it looks like:
2 cups of white rice
6 oz chicken breast
1 cup of broccoli or spinach
“I’m aiming for around 75 grams of carbs at this meal and 30 to 40 grams of protein,” says Scarrott. “I like to maintain fats low in the meals immediately following my education sessions, as you don’t want to take in fat when your insulin is spiked from the carbohydrates. Usually, I shop most of my fats for later in the day when all my workouts are done.”
POST-WORKOUT MEAL FOOD SWAPS
If for whatever reason you favor to avoid dairy-based protein sources, you can substitute the whey protein with a plant-based powder; pea and rice proteins are both suitable options.
If you don’t have Gatorade and dextrose powder handy, white bread also makes for a exact fast-digesting post-workout carbohydrate. Three slices of white bread, or one bagel, will get you in the 50-gram ballpark.
Originally published: Muscle and Fitness