Perhaps the most critical aspect of your training is nutrition. A proper post-workout meal strategy will help you increase muscle gains and recovery, and replenish your energy stores. This meal, to be eaten within one hour of completing your workout, should include both carbohydrates and protein, with the ratio of each being dependent on the volume and intensity of your trianing. Generally speaking, a good rule of thumb is a carb to protein ratio of 2:1 for workouts lasting up to an hour. For longer, more endurance-based workouts, try a 3:1 or 4:1 ratio, depending on your energy needs. Start with a baseline 20 grams of protein and 40 grams of carbs and adjust accordingly. Check out a few of our favorite post-workout meals below!
2-Ingredient Banana Pancakes
We can't even begin to tell you how yummy these are! And the best thing about them? They use only two ingredients. Simply mash a ripe banana and add one whole egg to make your batter. Cook for 30-45 seconds on each side over warm heat until slightly browned. Serve with a dash of jam or agave syrup if desired. But be sure to taste them by themselves first - you'll likely find that the natural sweetness of the banana is enough! Need more protein? Serve with scrambled egg whites or add a small portion of turkey sausage or other lean meat to your meal.
Dark Chocolate + Almond Butter Smoothie
Not hungry for a whole food meal after your workout? A protein shake or smoothie is the perfect solution for quickly replenishing your muscles and boosting your energy! Simply blend the following ingredients, and top off with a dash of cinnamon or cocoa powder.
- 1 cup almond milk
- 1 scoop of your favorite chocolate protein powder
- 1 tbsp almond butter
- 1/2-1 whole banana, depending on workout intensity
- 1 tsp honey, if desired
Greek Yogurt Berry Parfait
Greek yogurt has more than double the protein of traditional yogurt, making it a great base for this post-workout meal. Alternate layers of yourt with your choice of berries and granola. Be sure to watch the amount of granola used - a half cup typically contains 30-40 grams of carbs.
Quick + Tasy Fajitas
In a skillet over medium heat, cook 1 cup of sliced bell peppers and onions until tender. Stir in 1 cup of rotisserie or grilled chicken, heating through. Spoon onto corn or whole-wheat fajitas and top with shredded lettuce and salsa. Mix it up by trying with lean steak, tilapia or shrimp. If you desire an unprocessed carb option, try serving your fajita fillings over a bed of roasted corn or a baked potato.