WHAT TO EAT POST-WEIGHTLIFTING & WHY

What to Eat

I recommend liquid carbohydrates in the form of simple sugars or complex carbs and a fat-free whey or isolate protein shake immediately following strength-training workouts.

Why Consume Liquid Carbohydrates?

Weightlifting depletes muscles of glycogen and protein. Liquids digest faster than solids, so increasing carbohydrate transport through liquids will aid in a greater absorption rate of water into the bloodstream and faster energy uptake and hydration. Spiking blood sugar levels post-training enhances the body’s ability to utilize carbohydrates for muscle recovery without storing these carbohydrates as fats. Liquid carbs also increase the ability of muscles to absorb proteins and this is essential for fast muscle repair. If the body does not receive carbohydrates post-workout, then it may break down muscle tissue rather than restore it.

Liquid Carbohydrate Recommendations

I recommend 30-40 grams of liquid carbohydrates for women and 50 grams for men post-workout. Find a high-glycemic sports drink that is fiber-free and pound it just after your workout and before your protein shake. Gatorade is a great choice.

Whey and Isolate Proteins are Best

Whey and isolate proteins are the ideal sources of post workout protein because they are the fastest-digesting proteins available. Although egg whites, meat, and fish are generally great sources of protein, they are whole foods. Unfortunately, whole foods take a few hours to digest during a time when the body needs energy faster.

Protein Recommendations

I suggest 20-30 grams of whey protein for women and 40-60 grams for men immediately following liquid sugars or starches post-workout.

My favorite protein is “Evopro” (chocolate flavor) by “Cytosport.” This is one of the few proteins that contains L-Glutamine peptides. Glutamine is well-know for enhancing muscular recovery.

Carbohydrates to Avoid

For about 1 hour post-training, the body continues to burn calories at a faster rate than usual. Take advantage of this increase in metabolism!

Avoid solid foods or anything containing fiber because they will slow the digestive process and decrease metabolism during this calorie-burning opportunity.

Why Avoid Fat Post-Workout

Like fiber and solid foods, fat slows digestion of proteins and carbohydrates during a time when it is most beneficial to speed the process up. Having fats immediately post-workout will delay muscle recovery.