After finishing an intense workout, your body buzzes with accomplishment and drive, but don’t let that energy go to waste. Neglecting post-workout nutrition can lead to exhaustion, brain fog, and even muscle breakdown. Honor your incredible efforts by fueling your body with the nourishment it deserves. Let’s maximize the results of your hard work together! Embrace the power of refueling and let it take you to greater heights!
Fuel your body’s post-workout recovery to unleash your full workout potential! Within 30 minutes of your workout, have a protein packed meal or drink so you can replenish your muscles.
Enjoy a protein packed meal with a balanced portion of carbs and veggies within 2-3 hours to protect precious protein reserves, conquer muscle wastage, promote muscle growth, and accelerate recovery. Say goodbye to soreness and unlock the magic of restoring and rejuvenating your body!
Experience the magic of protecting your precious protein reserves by conquering muscle wastage, stimulating magnificent muscle growth, and rejuvenating your body. Achieve accelerated recovery with minimal soreness so you can effectively build lean muscle mass on your rest days so you can burn more fat throughout the day.
To unlock your post-workout potential, give your body the gift of perfect protein-carb proportions as recommended by the Nutritional Institute of Health. For optimal recovery, aim for 0.14-0.23g of protein per pound of body weight, which equates to approximately 20-40g. Power up now!
Healthy Protein Sources
- Eggs
- Greek yogurt
- Cottage cheese
- Salmon
- Tuna
- Animal or plant based protein powders
- Chicken Breast
- Turkey Breast
For optimal results, I recommend consuming 0.5-0.7g of carbs per pound of your body weight and maintaining a 3:1 carb-to-protein balance within 30 minutes of exercising. In other words, you should aim for 60g of carbs and 20g of protein – a tasty refuel to keep your body thriving!
Carbs Sources
- weet potatoes
- Rice
- Potatoes
- Whole wheat bread
- Hummus
- Rice rakes
- Oatmeal
- Fruits
- Dark leafy greens or vegetables
The ideal carb intake post-training is 0.5-0.7g per pound of bodyweight, within 30 minutes. A recommended 3:1 carb-to-protein ratio is exemplified by 60g carbs and 20g protein.
Remember the mighty power of H2O! Adequate hydration is key, both before and after your fitness sessions. Pre and post workouts, revive your muscles and supercharge your energy by quenching your thirst. Additionally, the optimal ratio of carbs to protein is 3:1, so aim for 20g of protein and 60g of carbs.
To conquer the world of fitness and nourish your body, embrace the challenge with wisdom from these pro tips. Fuel up with a carb-to-protein ratio of 3:1 and portions of 20g of pro and 60g of carbs. Witness the splendid transformation unfold!
Here’s my suggested home workout equipment:
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