Deciding what to eat after a workout can be confusing. Should you focus on carbohydrates, or protein, or water? In what amounts and when? Continue below for some post-workout nourishing meals that will boost your metabolism and help you get stronger.
How to make a balanced post-workout meal
A balanced meal after a workout will contain fluids and a combination of carbohydrates and protein. While amounts needed will vary based on intensity and workout type, carbohydrates are needed to replenish glycogen stores and prevent muscle breakdown, while protein is needed to repair and rebuild muscle.
Fluids lost through sweat during exercise also need to be replaced to prevent dehydration. Ensuring intake of fluids, carbohydrates, and protein after exercise will promote adequate recovery and prevent injury. The Key3 Smoothie (keep reading!) is a convenient and delicious way to pack in these nutrients.
Post Workout Smoothie
One of my favorite post-workout meals is a Key3 Smoothie. These smoothies contain three elements that are important post-workout and that also support gut and overall health: lean protein, healthy fats, and fiber.
I love having this Superfood Key3 Smoothie after a workout because it provides protein to rebuild muscles after exercise, healthy fat to make it delicious and filling, and fiber to aid in digestive health and blood sugar balance. It also contains carbohydrates in the form of bananas, kiwis and berries to help replenish glycogen stores (storage form of carbohydrates). These fruits and the broccoli sprouts are high in micronutrients, phytochemicals, and antioxidants which can help combat free radicals generated during exercise. This smoothie should keep you full and satisfied, keeping post-workout munchies at bay.
Superfood Key3 Smoothie recipe:
1 cup plant-based milk (almond, coconut)
3 tbsp hemp seeds
1 cup spinach leaves
¼ cup broccoli sprouts
1 kiwi (ends trimmed)
¼ cup blueberries (fresh or frozen)
1 tbsp nut butter
½ frozen banana
Working out during the day vs. night
Whether you enjoy working out in the morning, afternoon, or evening, your post-workout meal should still contain fluids, carbohydrates, and protein. However, our metabolism is synced with our circadian rhythm, and the body is better able to balance blood sugar during the daylight hours due to better insulin sensitivity. Your body and metabolism may therefore be able to handle higher amounts of carbohydrates after a morning or afternoon workout as opposed to an evening workout.
