Post Workout Snack – The Basics

“What should I eat post workout?”

This is a question we get asked on almost a daily basis. So today I’m gonna try and shed some light on a few best practices; that way you can make sure you’re getting the most out of your workouts each day.

First, let’s talk about protein. Protein is the building block of muscle. You should aim for 20-40 grams of protein post workout…there’s a ton of conflicting evidence out there on specific amounts but most of the studies point to this as the optimal range. You want something quick digesting too. So while there is a ton of different types of protein, arguably the best source is a high quality whey supplement. If you are lactose intolerant they do make options for you as well and I’d suggest an egg based protein as the second best choice here.

Next, let’s talk carbs. So what kind of carbs should you have? Well just like protein you want fast and easily digestible sources. Any high glycemic carb is perfect. That means anything from gummy bears to bananas will do the trick. If you’re one that likes to avoid unnecessary refined sugars then grab some fruit. Just like protein there is a huge range on what is recommended but generally about 50 grams of carbs is perfect for most people. 

Finally, you want to make sure you’re avoiding a lot of fat. Fat is an essential part of any healthy diet and is crucial in helping regulate a ton of bodily functions including your hormones. But it also slows the digestion down of other nutrients. If you didn’t pick up on the theme here already, a good post workout supplement is all about quick and easy digestion. 

So to wrap it up look at it like this – protein is the all the materials you need to build a house and carbs are the energy you need to actually do the work. Adding fat to it would be like trying to hammer a nail with a screwdriver – it’s gonna slow the whole process down and make it much harder to get the house built.

I can hear it now “Coach, this is all great information but I still have NO idea what to eat!”

So here are some of our coach’s go-to post workout snacks:

Coach Nando:

1 scoop whey protein (favorite right now is the Ascent Chocolate Peanut Butter!)

2 Buddy Fruits (or a banana)

1 FitAid (adds a TON of great supplements to aide in recovery like amino acids, glutamine, Omega-3’s, Magnesium, Potassium etc)

Coach Neil:

1 scoop whey protein (favorite right now is the Cold Stone mint chocolate chip from Syntha-6)

1 Cliff Bar 

1 FitAid

Coach Ashley aka Wobbles:

Fair Life Chocolate Protein shake

2 servings of Honey Nut Cheerios


Want some help with your nutrition so you can get the most from all of your hard work in the gym? Click the link below to speak with a coach.