Post Workout Meal

 Annie’s easy guide to your Post Workout meal

Did you know your post-workout meal may very well be your most important meal of the day? The reason is that when you’re finished with an intense workout, you’re entering a catabolic state  where your muscle glycogen is depleted and increased cortisol levels (the STRESS hormone) are beginning to excessively break down muscle tissue. These conditions are not good and the only way to reverse this catabolic state (and promote an anabolic state) is to consume a quickly digestible post-workout meal as soon as you can after training. The goal is to choose a meal with quickly digestible carbs to replenish muscle glycogen as well as quickly digestible protein to provide the amino acids needed to jump start muscular repair. The surge of carbohydrates and amino acids from this quickly digested meal promotes an insulin spike from the pancreas, which shuttles nutrients into the muscle cells.

The post-workout meal should generally contain between 300-500 calories to get the best response.

Your post-workout meal should also contain anywhere from a 2:1 ratio of carbs to protein to a 4:1 ratio of carbs to protein. While most of your other daily meals should contain a source of healthy fats, keep the fat content of your post-workout meal to a bare minimum, since fat slows the absorption of the meal, which is the opposite of what you want after a workout!!


When choosing what to make for your post-workout meal, the first thing to realize is that you DON’T need any of these expensive post-workout supplement formulations that magazines (who advertise for them) will tell you that you absolutely NEED! As with any nutritional strategies, natural is always better. A good source of quickly digestible natural carbs such as frozen bananas, pineapples, raisins, honey, or organic maple syrup and Rice cakes are perfect to elicit an insulin response that will promote muscle glycogen replenishment and a general anabolic (muscle building) effect. The best source of quickly digestible protein is a quality non-denatured whey protein isolate and/or some fat-free or low-fat yogurt. Here are a couple ideas for delicious post-workout smoothies that will kick start your recovery process:

post workout meal

Chocolate Banana

blend together 1 cup water, ½ cup skim milk, one and a half frozen bananas, 2 tbsp organic maple syrup, and 30 grams chocolate whey protein powder – 38 g prot, 72 g carb, 0.5 g fat, 440 calories.

Pineapple Vanilla

– blend together 1 cup water, ½ cup vanilla yogurt, one cup frozen pineapples, 2 tbsp honey (preferably raw), and 30 grams vanilla whey protein powder – 35 g prot, 71 g carb, 0.5 g fat, 425 calories.


When looking to lose body fat….

Keep in mind that post-workout meals should have the opposite characteristics of all of your other meals throughout each day. While post-workout meals should have quick high glycemic index carbs, quickly digested proteins, and minimal fat, all of your other meals throughout the day should be comprised of low glycemic index, slowly digested carbs, slow release proteins, and ample healthy fats. These are powerful strategies towards developing a lean muscular body with a low body fat percentage. Another great thing about post-workout meals is that you can satisfy even the worst sweet tooth, since this is the one time of the day where you can get away with eating extra sugars without adding to your gut. Instead, it all goes straight to the muscles! make the most of your work out and have a great post workout Meal…. Enjoy!


By |2019-01-16T09:33:52+00:00February 4th, 2015|Blog, muscle building diet|0 Comments

About the Author:

ELITE ATHLETE OF THE HIGHEST ORDER - Having won three (3) prestigious world titles in Natural Body Building, Annie is well-known as a hard-working, motivated, focused elite athlete among the bodybuilding fraternity and health and fitness professionals the world over. EXCEPTIONAL MOTIVATIONAL SPEAKER – Annie’s speaking engagements extend well beyond the health and fitness and bodybuilding fraternity. Annie is sought after for speaking engagements providing motivational, team-building and marketing seminars and workshops at all sorts of events, from Sales and Marketing seminars, to Life-Coaching and Personal Development retreats. As an experienced motivation speaker, Annie can provide seminars and workshops on a variety of subjects, and of a duration and style suitable to her clients’ needs. Annie’s diligent nature ensures she takes considerable trouble to ascertain the needs of her clients, and work with them to provide speaking services which are appropriate and relevant to their particular industry, ensuring the best possible outcome for her clients. AUTHOR - Annie is currently working on sharing her experience and knowledge in the form of a long-awaited book, detailing her personal journey, and providing advice, motivation, personal anecdotes and information on such wide-ranging topics overcoming adversity, staying focused, diet, health, exercise and reaching your goals. Her intelligent, readable and humorous writing style ensures this publication will be a success among the general public as well as health and fitness professionals.

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