Post-workout nutrition is an important part of an athlete’s diet, even if you are just a weekend warrior or recreational athlete. In fact, you might say it is even more important for your average gym goer since those are the individuals who often don’t know how to refuel properly. I’m not saying that everyone gets it wrong, but I am saying that there is a TON of misinformation out there, and unless you are an elite athlete with a sports dietitian on call, you are likely being misguided in one way or another.
So let me set the record straight.
- Protein shakes are not an appropriate post-workout beverage.
- You may or may not need to eat something post-workout depending on the activity.
Not only are you digging a hole in your wallet with every protein drink you make, but you’re also losing out on carbohydrates that you need to replace what you used up during exercise, as well as all the nutrients you get when you eat whole foods. Your post-workout nutrition is also going to vary based on the type of exercise you are doing. For example, if you just finished a yoga class, it’s unlikely you will need a post-workout snack, unless it’s time for your next meal, in which case you should just eat a regular, well-balanced meal.
However, if you just finished a 6 mile run, a spin class, a bootcamp style class, or strictly strength training, you’re going to need something within the hour (sooner is better) that consists of carbohydrates and protein. Turn your protein shake into a smoothie, drink chocolate milk, or try a banana with peanut butter. Without this nutrition, it takes longer for your body to recover from exercise (think lead legs), and you may have difficulty building strong muscles. Right after exercise your body is the most sensitive to the protein and carbohydrates that you eat, so you want to take advantage and refuel properly.
Everyone’s needs are different, so I’m not going to get into too many specifics, but I wanted to share with you one of my favorite recipes. This is a typical breakfast for me, but I also enjoy this as an excellent post-workout meal when I get in a morning workout. Not only do I have plenty of carbohydrates and protein, but I also have fiber and healthy fats to keep me feeling full until my next meal!
Perfect Post-Workout Oats Recipe
Ingredients:
- 1/3 cup dry rolled oats (I use Whole Foods or Bob’s Red Mill)
- 2 teaspoons ground flax seed
- 1 scoop Further Collagen
- ½ large banana, sliced
- 1 tablespoon raisins
- Sprinkle of pepitas
- 1-2 tablespoons sun butter, almond butter, or peanut butter
Instructions:
- Mix dry oats in a bowl with ground flaxseed and Further Collagen.
- Add the raisins now too if you want to make them a little softer as they absorb some water during the cooking process.
- Prepare rolled oats with water according to package, or take a shortcut and make in the microwave by filling your bowl with water just above oats, microwave for about two minutes, and stir halfway through. Add more water as needed.
- Thinly slice the banana on top, add raisins if you haven’t already, sprinkle the pepitas, and top it all off with your favorite nut butter!
Nutrition Facts:
448 Calories; 20g Protein; 62g Carbs; 10g Fiber; 15g Fat
Iron 20%; Calcium 10%: Vitamin C 10%
