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The Importance of Post Workout Nutrition

Training is a funny thing. You can bust your ass and train hard every day. But if your nutrition sucks you’ll never see the results you can potentially achieve.

Most people in general, don’t eat enough calories, whether their goal is fat loss or strength and performance. At the end of the day we still need to eat enough of the right foods in order to reach our goals.

One of the most common mistakes I’ve seen is people not getting a post workout meal in. I’m here to tell you today that if you aren’t having a meal within 30 minutes after your workout, you are sabotaging your progress.

Here’s why.

When you strength train or perform an intense athletic endeavor, you are actually breaking down muscle tissue. Your anabolic hormones plummet while the stress hormone cortisol increases. As you may know by now cortisol can break down muscular tissue and hold onto body fat.

Also keep in mind that your body uses something called glycogen for energy. Glycogen is stored primarily in muscle tissue as well as the liver. When you strength train your body is using glycogen for energy, which leaves the stores depleted within the muscle.

You are also creating tiny micro tears in the muscle fibers by lifting weights. So when you are training, you are literally breaking down your muscle. In order for that muscle to grow however, you need two more things.

Food and sleep.

Which is why you want to start the recovery process and eat immediately following your workout.

Another important factor to note is insulin.

Insulin, is a highly anabolic hormone, which is a major reason why you want that spike with QUALITY food immediately following your workout.

By now hopefully you realize the importance of post workout nutrition. So let’s move on and get into some post workout meals.

Your post workout meal should consist of two things, protein and carbohydrates.

Since you want to start the recovery process right away, you want foods that are quickly digested. Keep in mind that real food is always the best way to go for any meal. But for simplicity, a high quality whey protein shake could certainly be useful here.

Either way, here are some options for protein:

– High quality, natural whey protein

– Fish

– Chicken breast

– Lean ground turkey breast

For carbohydrates:

– Banana

– White rice

– Baked potato

– Maltodextrin powder (if your goal is to gain mass)

Any combination of the foods listed will do just fine. The important thing is that you are eating within 30 minutes after your workout.

Remember this is a must if you are serious about making some Gainz!

Take your nutrition as serious as you take your training and you will be on the road to success.

Despite what some may say, stay away from boat loads of sugary foods like ice cream, cereal and other shit that your gym’s meathead may recommend. The quality of your nutrients are what matter most for your health and progress.

So stay away from any of those wild potions out there!

If you have any questions please feel free to shoot me an email at

Until next time, my friends.


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