THINNER YOU: What to eat after your workout

I read this article in the Atlanta Journal by DEAN ANDERSON about What To Eat After Working Out. This article is very well written, it’s precise and it covers all the macronutrients simplistically so that the reader can understand it easily enough.  I definitely agree with Dean’s point on avoiding the mindset that I can pretty much eat anything and lots of it, because I just worked out.  Often my clients get into the mindset of thinking “wow I just ran 5 miles, now I can eat whatever I want”.  Sorry to say it doesn’t work that way.

After working with many athletes, I have discovered this trap is very easy to fall into, and then the athlete wanders why they don’t see their bodies responding to the amount of working out they are doing. The working out should be seen as the place to create the calorie deficit we need to burn more fat. Remember, if you are eating more calories than you burn, you will gain, but if you are burning more calories than you eat, you will lose. What better opportunity is there to lose, than to keep your day to day eating routine balanced, and not overdo the post work out meals.

As Dean points out, many people feel  hungry after a work out, and thus its  important to avoid the “put all those calories back in and then some” mindset. We may think we are hungrier, but once you have had a basic recovery meal (one serving carb and one serving protein), wait awhile, and miraculously the hunger is gone.

The satiety trigger takes 20 minutes, so its worth waiting it out, rather than sabotaging all that hard work you did during your work out. After the recovery mini meal, resume normal eating times 2 or 3 hours later to  help you avoid the extreme energy drops later on that day.  This will prevent the dangerous trap later in the  day of thinking – “oh well, I worked out earlier on, so I need the extra calories”  – If you want to burn more fat, you don’t!!!
Dean’s macronutrient breakdown of 55-60% (good) carbs to restore muscle glycogen, some protein to begin the muscle rebuild and repair process, and low fat is perfect!

So with that said, my recommendation would be to have the recovery “fuel”, within 30 minutes of the work out – and yes, Dean got this right too, because this is when the enzyme for restoring glycogen is most active. Then wait at least 20 – 30 minutes to see if you really are still hungry – chances are you will be satisfied, and 2 hours later enjoy a slightly more substantial meal of

• a good lean protein, about the size of your palm,
• an earthy carb about the size of your fist, such as sweet potato, or grains (brown rice, barley, bulgar wheat, etc) and
• lots of fresh, lean fibrous veggies (big salald, or grilled zucchini, eggplant, green beans, etc.).

Some of those post work out meals mentioned in the article are perfect at this time, but right after the workout my first choice would be a protein shake made from

• whey protein powder ( 1 – 2 scoops),
• fruit ( 1- 2 servings),
• some milled flaxseed (~ 1 Tbsp) (essential fats) and
• ice and water, all blended together.

Some natural sweetener (like honey or agave liquid) can be added for sweetness, and perhaps a dab of peanut or almond butter for that mmmm…mmmm advantage -  (My favourite combination is vanilla whey, banana and almond butter)

So what did you think? Is this information useful? Did you agree with it? Let me know!