✅ A: When you work out, your muscles use their stored glycogen as fuel. Plus, exercise can break down your muscle proteins.
What and when you eat can both help refuel your muscles AND repair them!
Your muscles are especially receptive to refueling in the 30 to 45 minutes right after your workouts, so that’s the optimal time to eat your post-workout snack.
What should you eat in your snack? Here’s what research suggests:
Protein: Aim for 0.14 to 0.23 grams per pound of bodyweight (or 0.3 to 0.5 grams per kg) of protein to help repair your muscles. For most everyone, that’s between 20 to 40 grams of protein.
Carbohydrate: Shoot for about 0.5 to 0.7 grams of carbs per pound (1.1 to 1.5 grams per kg).
A good shortcut to follow is to eat 3x as many carb grams as protein.
Eggs & oatmeal
Protein shake with banana and berries
Greek yogurt with fruit
All that being said … what you eat ALL day will have the biggest impact on your results, of course :-)
What’s YOUR favorite thing to eat after a workout?! 👇👇