Workout Option #1

I chose this workout because it has 13 million views! Also, it has great modifications for all exercises and really builds your cardiovascular endurance!

Workout Option #2

I chose this workout because it has over 55 million views!

watch video below to learn about FITT

Post-Workout Nutrition: What to Eat After a Workout

, and is involved in your bodys post-workout recovery process.

Protein Helps Repair and Build Muscle

As explained above, exercise triggers the breakdown of muscle protein.

The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle protein breakdown.

Consuming an after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue.

Its recommended that you consume 0.140.23 grams of protein per pound of body weight (0.30.5 grams/kg) very soon after a workout.

Studies have shown that ingesting 2040 grams of protein seems to maximize the bodys ability to recover after exercise.

Carbohydrates Help With Recovery

Your bodys glycogen stores are used as fuel during exercise, and consuming after your workout helps replenish them.

The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training.

For this reason, if you participate in endurance sports (running, swimming, etc.), you might need to consume more carbs than a bodybuilder.

Consuming 0.50.7 grams of carbs per pound (1.11.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis.

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time.

Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis.

Try consuming the two in a ratio of 3:1 (carbs to protein). For example, 40 grams of protein and 120 grams of carbs.

Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts then this becomes less important.

Fat Is Not That Bad

Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients.

While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits.

For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk.

Moreover, another study showed that even when ingesting a high-fat meal (45% energy from fat) after working out, muscle glycogen synthesis was not affected.

It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery.

Eggs

Greek yogurt

Cottage cheese

Salmon

Chicken

Protein bar

Tuna

Fats:

• Nuts
• Nut butters
• Trail mix (dried fruits and nuts)

Sample Post-Workout Meals

Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.

Here are a few examples of quick and easy meals to eat after your workout:

• Grilled chicken with roasted vegetables.
• Egg omelet with avocado spread on toast.
• Salmon with sweet potato.
• Tuna salad sandwich on whole grain bread.
• Tuna and crackers.
• , whey protein, banana and almonds.
• Cottage cheese and fruits.
• Pita and hummus.
• Rice crackers and peanut butter.
• Whole grain toast and almond butter.
• Cereal and skim milk.
• Greek yogurt, berries and granola.
• and banana.
• Quinoa bowl with berries and pecans.
• Multi-grain bread and raw peanuts.

and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance.

Its especially important to replenish fluids if your next exercise session is within 12 hours.

Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

Putting It All Together

Consuming a proper amount of carbs and protein after exercise is essential.

It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.

If youre not able to eat within 45 minutes of working out, its important to not go much longer than 2 hours before eating a meal.

Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

Reference

Semeco, A. (2016, September 20). Post-workout nutrition: What to eat after a workout. Healthline.

This week we learned about the FITT Principle and the importance of consuming carbohydrates and protein after your workout. Last week we learned about the 5 Components of Fitness. Answer the questions below using your own words, not artificial intelligence (AI). Be sure use complete sentences in your answer.

1. List the 5 Components of Fitness. Which one do YOU feel you need to improve the most (not what AI thinks)?

2. What exercises are you planning on doing to improve that component of fitness? Be specific.

3. What do each letter of the FITT Principle stand for?

4. How can understanding the FITT Principle help YOU improve the component of fitness you selected for question #1 (again, not what AI suggests)?

5. What are the 3 macronutrients discussed on the Post-Nutrition Workout page?

6. Why is consuming an adequate amount of protein after your workout important? How much protein should YOU consume (make sure you know your weight to calculate). Show your math.

7. Why is consuming an adequate amount of carbohydrates after your workout important? How much carbohydrate should YOU consume (make sure you know your weight to calculate). Show your math.

8. According to the module, within how many minutes should you consume your post-workout meal?

9. List 2 of the post-workout meals you would choose.

10. Why did YOU pick those meals?

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