What should you eat after training?
There are 2 parts to post-training nutrition:
Your initial post-training meal
Your standard diet and all meals that follow the session for the next 48 hours
1- Initial Post Training Meal
The goals of this meal are to
Refuel = your body’s energy supply so you don’t feel fatigued for the rest of the day’s activities.
Repair = damaged muscle cells and stimulate the formation of new muscle proteins
Rehydrate = with plenty of fluids to keep a steady flow of nutrients and oxygen to muscle cells as they repair.
Calories: 463, Protein: 31.3g, Carbohydrates: 63.1g, Fat: 9.6g
Gluten free, Dairy free, Vegan
· 30g vanilla or salted caramel protein powder
· 2 medjool dates, pitted
· ¼ tsp sea salt
· 2 tsp peanut butter
· 1 frozen banana
· ½ cup frozen cauliflower (you can’t taste it)
· 250ml water (or milk if you need extra energy)
1. Blend all ingredients together in a blender until smooth
2 - All Meals Following
Your body may have recovered after the session but adaptations (your body getting stronger, fitter and faster in response to the stimulus) continue hours to days after the session. Each meal following is a chance to provide your body with energy and nutrients.
To read about post-training fueling, read our blog post: Nutrition for Sports Performance Part 3: Your recovery meal