Hey Zack here with TLF – hope you’re doing awesome.
Last Tuesday I emailed you about what to eat before you workout, so what about ‘afterwards’?
Well before I tell you – let me say that this is a topic that not many trainers agree on. And online there are millions of nutrition experts who argue with each other like they’re politicians..
.. with that said, let me just tell you what works for me and my clients:
>>>>> STEP 1 <<<<<
Immediately after your workout, drink a protein shake.
During your workout you don’t ‘build’ muscle, you actually tear it down.
So after your workout, your muscles are damaged. They need protein to have their muscles go from ‘catabolic’ to ‘anabolic’
Whether or not you put sugar in your post-workout protein shake (like using chocolate milk instead of water or some fruits in it) depends on your goals and the type of workout you’re doing. If you’re strength training or to gain weight, add some sugar. If you’re trying to lose fat and on metabolic days, stick to just protein.
Best thing you can do it to simply take protein powder with you in your car. Go Walter White and turn your trunk into a protein lab, with a funnel from Lowes and pray-pray-pray the scooper is on top so you don’t have to dig for it.
>>>>> STEP 2 <<<<<
Within 45 minutes from drinking your protein shake, eat a real meal containing solid food with:
- Carbs (30-40 grams, whatever you think ‘feels’ right)
- Protein (at least 25 grams)
- Fats (1 tbsp usually)
This meal can be any type of meat/fish/eggs combined with rice/quinoa/potatoes combined with avocado/oils/nuts/butters
So basically, it’s just a solid meal. With everything in it.
If that sounds simple, it’s because it is. But the problem is too many people ignore it.
Too many of us go Thor in the gym, slamming their hammer like they’re on 200% beastmode with caffeine, yet they don’t feed themselves properly afterwards.
When they leave the gym, yeah they may bring their cute little protein shake with them… but then life happens and they FORGET TO EAT.
Or even worse, they think a Quest Bar will count as a meal.
No no no no no no no no, real food only.
No Quest Bars (they’re not real food and only 200 calories anyway. You need nutrients, from veggies, meats, and protein bars don’t provide that)
No almonds (almonds are a snack)
No protein shakes (real food only, and you just had a protein shake 45 minutes earlier)
No fast food (obviously)
No restaurant food (because it takes too long to get it, unless you order in advance and get it consumed within 45 minutes)
Eat solid meals after your workout. It’ll help you burn tons of fat – try it out for a week and let me know how you feel.
Talk to you soon,