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Nutrition

Posted by Jasmine Freeman on

 Post Workout

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
Tuna
+

 4 Ryvita Crackers

Ryvita 

Macronutrients 

Calories | 302

Protein | 39g

Carbs | 28g

Fat | 2g

Chicken & Rice

150g Chicken
(raw weight)
Chicken
+

125g Cooked Brown Rice

Brown RIce

Macronutrients 

Calories | 368

Protein | 37g

Carbs | 35g

Fat | 6g

Proats

1 & 1/2 Scoops Protein
(Rule 1)
Rule 1
+

 30g (1/4) Oats

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)
Steak
+

150g Sweet Potato (raw weight)Sweet Potato

 

Macronutrients 

Calories | 306

Protein | 37g

Carbs | 31g

Fat | 3g

Proyo 

170g Plain Low Fat Chobani Greek Yoghurt
Chobani
+

1 Scoop Protein Powder

(Rule 1)

Rule 1

+

100g Blueberries

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...  

Rule 1 ProteinRULE 1MTS MACHINE WHEYUPS ISO 85

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...

Lenny & Larry's Protein Cookie    Oh Yeah One Bars   Chocabolic

 


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