Research has found, regardless of body mass and size, consuming roughly 40g of protein post workout is greatly beneficial!
Consuming 40g will allow your body to experience a greater degree protein synthesis and promote muscle building.
Meal Ideas
Here are some examples we have put together of some muscle building post workout recovery meals.
Each meal roughly contains 40 grams of protein - your post workout protein goal.
Of course you have the flexibility of changing up these these meals ideas, however, just keep in mind and be aware of your your macro nutrient goals, if you have any.
Ideally, a good post workout meal contains a good amount of protein and carbs with minimal or no fats for optimal recovery.
Most meals are a healthy, filling 300 calories or more.
40 grams of Protein
Tuna & Crackers
|
150g Canned Tuna
in Springwater
|
4 Ryvita Crackers
|
Macronutrients
Calories | 302
Protein | 39g
Carbs | 28g
Fat | 2g
Chicken & Rice
|
150g Chicken
(raw weight)
|
125g Cooked Brown Rice
|
Macronutrients
Calories | 368
Protein | 37g
Carbs | 35g
Fat | 6g
Proats
|
1 & 1/2 Scoops Protein
(Rule 1)
|
30g (1/4) Oats
|
*Cook oats, allow to cool slightly (to avoid protein curdeling) then mix in protein - delish!
Macronutrients
Calories | 312
Protein | 41g
Carbs | 26g
Fat | 4g
Steak & Sweet Potato
|
150g Lean Beef
(raw weight)
|
150g Sweet Potato (raw weight) |
Macronutrients
Calories | 306
Protein | 37g
Carbs | 31g
Fat | 3g
Proyo
|
170g Plain Low Fat Chobani Greek Yoghurt
|
1 Scoop Protein Powder (Rule 1)
|
|
|
100g Blueberries
|
* Mix your scoop of protein into your yoghurt |
Macronutrients
Calories | 291
Protein | 42g
Carbs | 21g
Fat | 0g
Overall...
So as we said, you have the flexibility to change these meal options to whatever you like. You can use apps, such as 'MyFitnessPal' to track your macronutrients and plan meals which contain 40 grams of protein.
Enjoy!
Supplementation
Protein
For optimal recovery, protein shakes are best consumed 30 minutes to one hour post training. Protein is a versatile supplement so you can consume as is or mix with other food! Our top selling proteins are...
Protein Snacks
For convienience, we stock a variety of protein based snacks. Although we do reccomend whole food, if you are on the run and don't have time to cook a post workout meal, you could supplement a protein snack such as...
