Eating After a Workout is Important
After you workout, your body tries to rebuild its glycogen storage and repair and regrow those muscle proteins. When you eat the correct nutrients soon after you exercise, it can help your body get this done faster. Faster recovery!!
Studies show that ingesting 20-40 grams of protein maximizes the body’s ability to recover after exercise.
Carbs also help your body replenish glycogen that is used as fuel during exercise. Depending on your workout, it changes the amount of carbs. For example, an endurance runner would need to consume more carbs than a bodybuilder. Shoot to consume 20-50g of carbohydrate after your workout. 20g is 80 calories so think a large piece of fruit, half an english muffin, 12 oz. of coconut water. If you’re consuming higher amounts of carbohydrate, double the portion or have a grain like rice or quinoa.
Experts recommend eating your post-workout meal within 45 minutes. In fact, it’s shown that the delay of consumption by as little as two hours after a workout may lead to as much as 50% lower rate of glycogen synthesis.
Try this for a balanced snack!
PUMPKIN PROTEIN BALLS 
Servings: 4
Ingredients:
.5 cup rolled oats
1 scoop whey protein powder
.25 cup nut butter
.25 cup canned pumpkin
1 tsp pumpkin pie spice
1 Tbsp chia seeds
Instructions:
1. Mix all ingredients together
2. Make into 8 balls
Nutrition Facts:
Total Fat: 7g
Total Carbs: 13g
Total Protein: 11g
“The harder you work, the luckier you get.”
– Coley
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