post-workout nutrition guide

Refueling with carbs and protein after your workout is essential if you want to meet or exceed your fitness goals. You have used up glycogen stores and broken-down muscle tissue, so ingesting a combination of both carbohydrates and protein within 30 minutes following your workout is key for proper recovery, building muscle, avoiding fatigue, and preparing you for your next workout.

Your post training nutrition should be high in complex carbs that slowly break down as well as plenty of clean protein.

Pick one item each from the carb and protein choices below and combine. This will give you a complete, nutritious, and satisfying post training meal.

Healthy COMPLEX CARBS include foods such as:

Brown rice
Whole wheat bread
Whole grain pasta
Quinoa or other grains

PROTEIN options include:

Fish
Chicken breast or lean filet
Beans
Tofu