What's for After the Workout?
I believe having some high quality nutrition within 45 minutes after your workout is important. Going with nothing, your blood sugar levels drop, your energy levels drop, and you feel lethargic. You don't take advantage of the" prime time" for your muscles to soak up the protein and carbs you ingest to enhance recovery, build muscle, and even lead to losing fat! Here's what I have and recommend:
(30 minutes after the workout)
Grass Fed Whey Protein/Casein Protein
(Be aware you should take a minimum of 20 grams of protein to elicit protein synthesis; I have 50 grams which is 2 full scoops).
(To speed up recovery, I have 2-3 scoops of this powder containing antioxidants (vitamins) and minerals that help the body from damage against oxidative stress and free radicals induced by exercise. I do also like having something alkaline with every protein meal (because protein is acidic.) I believe I digest and absorb my protein flawlessly as a result. No stomach issues).
Pink Salt, Apple Cider Vinegar, Lemon Juice (Salt to hydrate the body, and provide it with electrolytes needed to prevent muscle cramping. Lemon and Apple cider vinegar because I enjoy the taste, feel they allow better digestion of my protein, and help with making the shake more filling).
BCAAs and vegan protein can be used as a substitute for people allergic to dairy. A quick meal can be used in place of the shake of lean meat, veggies, and rice, but I believe liquid nutrition right after the workout is better suited to get your energy levels back up and start the recovery process.
I will talk about post workout carbs in the next diet post. Who should have them and how much.