Today is part 2 of my workout nutrition series brought to you by my favorite running app. Yes Fit!
Current Workout Schedule
As I mentioned in last post, I’ve been loving the Yes Fit Challenges app as motivation to run again! I’ve collected a good deal of medals over the last couple months, and you better bet it brings me back to my competitive running days!
But as I share my runs more and more on stories, I’ve had some questions on what the best pre and post workout snacks/meals are, so here is part TWO of the series. Today we’re chatting all things POST WORKOUT. Click here for part 1 on pre workout nutrition!
Post Workout Nutrition
For POST workout, we want to focus on a combination of protein and carbohydrates! How much of each? Well, it depends on what your workout exactly is! If you’re joining me on the Yes Fit app and running, you’ll want anywhere from a 2:1-4:1 ratio of carbs to protein. If you’re doing more strength training workouts (which the Yes Fit app also has some fun fitness challenges you can complete!), then you’re looking at a 1:1-2:1 ratio of carbs to protein.
Either way, you’re wanting about 15-20g protein post workout to refuel that body and stop the muscle breakdown from happening. So your carb intake could be anywhere from 20-80g depending on the length and type of workout!
Let’s break this down into 2 scenarios:
Scenario #1: post workout you’re ready for a full meal (within the hour of completing it). Here are some examples of post workout meals!
- 2-3 eggs + toast & fruit
- Protein waffles with fruit
- A filling breakfast smoothie with 1 scoop of protein, 1+ cup fruit, 1 tbsp healthy fats like almond butter, and any additional add ins / toppings
- A turkey and cheese sub with a piece of fruit on the side
- 4-6oz chicken breast with roasted vegetables and sweet potatoes
Scenario #2: post workout you’re not ready for a meal just yet (next meal is over an hour away), but you know you still need to refuel, so you need to grab a quick snack. Here are some options:
- Chocolate milk
- Protein shake (that has some fruit blended in for carbs)
- Greek yogurt + fruit
- Protein bar with 15-20g protein
Cardio vs Strength
- Remember if doing long cardio (over an hour), you’re burning through those glycogen stores and need a lot more carbohydrates 🙂
- If you’re doing strength work, you still NEED carbs, so don’t ditch them. You’re wanting about a 2:1 ratio of carbs to protein!
- The amount of total food you need will be based on individual needs and duration of workout.
Other Considerations
- HYDRATION: Post workout, you’ll want to replace electrolytes lost through water and a sports drink, especially if running out in the heat with the Yes Fit app like I have been! (whew it’s been hot!). For every lb lost in sweat during the workout, you’ll want to drink 2-3 cups od water post workout! But I know not everyone wants to/can weigh themselves before and after, so just try to drink at least 2-4 cups of liquid!
- Stretching: Whether you’re running or doing a strength workout, you NEED TO STRETCH. I know it can be easy to “not have time for it”, but your risk of injury will greatly decrease and you’ll recover faster, when you make time to stretch!
What’s your favorite food post workout to eat?! Remember to checkout the The YES FIT app by downloading it for free! You simply pay for any virtual race you want to enter, but it’s totally free to download the app and check out! Check out the app for yourself right here!
