Your Guide to Post-Workout Protein Consumption | Rodale Wellness

July Twenty-seven, 2015

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When you are looking at post-workout fueling, your goal is to get a 3:1 ratio of carbohydrate in order to protein with regard to post exercise nutrition (3 grams of carbohydrate for every 1 g protein) that maximizes replenishment of glycogen stores and helps repair muscle tissues. That means a 130-pound woman might consume approximately 88 gr of carbohydrates and 30 grams associated with protein within 30 minutes post-exercise.

More: Do You Really Need That Post-Workout Protein Shake?

"Structuring meals [the right way] around your exercise routine will allow you to get the most bang for your fitness buck," says Nutritionist Amanda Foti of Selvera. "Studies have shown that consuming a high protein dinner within 1-3 hours after strength training will increase muscle protein synthesis, lean mass strength, and muscle cross-sectional area, aka bigger stronger, lean muscles."

Looking for the right post-workout foods? To not fret. Foti offers us her six go-to post-workout snacks that get in only the right amount associated with fuel with out weighing you down.

1. Tuna fish greens made with grape (1 processed serving Equals 25g protein)

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2. 3-egg and green spinach omelet (21g protein)

spinach omelettePhotograph by Thinkstock

3. 4-oz. grilled poultry and vegetable stir fry (20g protein)

chicken stir fryPhotograph through Thinkstock

4. Grilled shrimp skewers with brown grain (24g protein per serving)

Shrimp skewerPhotograph by Thinkstock

5. Cottage cheese (One cup) as well as fresh fruits (24g protein)

cottage cheese with fruitPhotograph by Thinkstock

6. Protein pancakes (Combine One scoop proteins powder, 1/3 mug egg whites, 1/3 banana—blend together and cook just like a normal pancakes). (Depending on the natural powder used, roughly 20 in order to 25g protein per serving)

Photograph by Thinkstock

In more of the rush? Since whey protein is rapidly broken down, resulting in a brief burst associated with amino acides into the blood stream, 100 percent whey protein powders can be an perfect post-workout grab. Key words: 100 percent pure whey protein powder. Rule of thumb? If you have a hard time pronouncing various ingredient titles on the label (like soy protein isolate, maltodextrin, or hydrogenated something) it's time for you to look out for an alternative option.


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