Post-Activity nutrition needs
We could spend days talking about post activity nutrition. There will never be a shortage of ideas and methods of what to eat after and recover from your activity. To summarize my 25+ years of research, practical application and experience all you need after your activity is to eat a well balanced meal within a two hour window.
With that said, there are some activities that will require a more detailed routine.
If your activity is low to moderate in intensity and 75 minutes or less the above instruction will suffice.
If your activity is longer and of higher intensity than it’s a great idea to put something into your system within 30 minutes and then a solid meal within an one to who hours.
If workout/activity is longer than 75 min consume within 15 min after workout/activity:
- Chocolate milk
- 2 Graham crackers and a tbs of nut butter
- Yogurt and fruit
- Protein powder & fruit or fruit juice
60 min Post Workout/Recovery Meal: Balanced meal
- 3-6oz of Lean meat, fist size portion of starch (potato, rice pasta etc.) fist size portion of veggies.
- Peanut Butter & Jam or meat Sammich
There may be times that you might not feel like eating right after your activity. In these situations look for liquid calories within 15 min then hit your solid meal within one to two hours.
What the last three posts bill down to is that there is no perfect Pre-Activity, During-Activity or Post-Activity Fueling routine that’s best for everyone.
The trick is to Discover what works best for you.
Always look for whole foods for recovery.
The supplement industry is a multi billion dollar a year industry. Many companies would have you believe that there is a secret potion or trick. Some supplements are fine but best used for ease and convenience not a magic solution.
Some great recent research once again proved what we already knew. The total amount of protein and carbohydrate consumed over the course of the day is far more important to lean mass gain, fat loss, and performance improvements than any specific nutrient timing strategy.
Put 100% into your workout, activity and your Fueling routine.
Discover your ELITE,