Post Workout Nutrition - 5 tips to manage your post workout meals and shakes

Published: 04th August 2009
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Copyright (c) 2009 Athleticbodysystem

Recovering post workout, how much protein to take and post workout nutrition is a big question these days. You need to get it right if you want to get the most out of your workouts.

I am by no means saying that post workout protein shakes are a complete necessity but they are very handy and convenient, especially if you live far from the gym and you may not be eating for some time after you workout.

Tip number one:

Post workout protein shake is best. I know that there are some of you out there that will disagree but that is your opinion. A post workout protein shake will aid recovery and is convenient. It is faster to digest than food and thus nutrients get to the damaged muscles faster.

Tip number two:

Have something available to eat immediately after the workout. If you don't want to invest in a protein shake or have something against protein powders then have a piece of fruit and maybe some chicken in a Tupperware tub to eat to keep you going until you get home.

Tip number three:

Forget about the 'window'. When I say eat immediately after the workout I am not referring to the 'post workout window' that you often hear people talking about. Some people think this is an excuse to eat junk and get away with it. I know of football teams that go out and get pizza after their games and they are under the illusion that it is okay. This couldn't be further from the truth. Eat smart after your workout.

Tip number four:

Do not drink a bottle of lucosade or gatorade after your workout thinking that you 'need' to replenish your carbohydrate stores (glycogen) in your muscles or any of that nonsense. Replenish your glycogen with your meals. Forcefeeding the muscles carbohydrate drinks post workout is only important in the short term if you need to perform i.e. train again in the next couple of hours. If you are not training again until tomorrow don't waste those valuable calories on a bottle of sugar water. Eat something and enjoy it.

Tip number five:

Don't eat pre workout. Pre workout snacks or anything that requires digestion pre workout will really only sit there in your stomach while you are training. Your body will concentrate on the training and puts digesting food second on the list. So why am I talking about pre workout? Easy; if you eat pre workout and then take a post workout shake and pour it on top of the undigested food from before the workout then your shake has to wait in the queue to be allowed to pass through the stomach. Pre workout shakes are permitted because they require little or no digestion and will help to initiate recovery as soon as you start training.

Cool eh?

Do this if you are seeking muscle gain and those that want to lose fat should stick to a small post workout shake.

Bonus tips:

Seeking muscle gain - Mix all of your shakes with water around your workout and add milk to any meal replacement shakes to boost calories.

Seeking fat loss - use water in your post workout shake. Using milk adds calories and insulin.


For more great information on training, supplements and what works and what doesnt head over to my website and check it out.

Get over there soon, trust me.

Bryan Kavanagh BSc CSCS

Definitely check out my blog here:


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