Wheat Toast – Simple yet incredibly effective; this is my go-to on my way out the door to the gym!
Greek Yogurt – Great source of protein and carbs without as much sugar as regular yogurt. Oatmeal – Great complex carb that sticks with you and gives you energy throughout your workout! Today I want to talk about recovery foods — if you’re following along and doing a lot of workouts, then making sure to replenish that energy is important.
Proteins such as found in meats and eggs are great but they take too long to digest and get used by your body after your workout. Common practice is to have a shake with a combination of whey protein and dextrose immediately post workout. I do Krav Maga about three to four times a week, which is combination of cardio and bodyweight training (mostly push ups, squats, situps etc.) and do the kettlebell and bodyweight training almost every morning.
What really works for me is a banana or a carbs shake after workout and a protein shake one or two hours before I go to bed, I have really great experience with that.
The main thing is to try and get a good quality protein and simple carb in ASAP after your workout, not just carbs or an energy drink as they provide no actual nutritional info. I usually eat oats with some nuts and dry apricos after workout, but recently I’ve drunk protein shake.
Hi Peter, im wondering since my mom wont let me buy whey protein or the types i want what types of protein should i eat nd carbs at the times of 7 a.m. I do the Optimum Nutrition Chocolate Whey powder for breakfast and it does perfectly fine for me. Hudrends of people will agree with your opinion whoever many other’s will not agree,but I appreciate your work here. Can you recommend the ingredients and doses for a protein shake pos-tworkout with natural ingredients? When you make the decision to work out to lose weight, you are also making a decision to get healthy. Working out to lose weight can be difficult at first, however, once you have been doing it for a few weeks, your body will begin to adapt, and each workout will get easier, and you will begin to see a difference in your weight.


Many people don’t realize it, but what you take into your body before and after your workout are almost just important as the workout itself.
A slice of whole-wheat bread with some low-fat cheese provides a great mix of protein and complex carbs. Great mix of carbs from the rice (brown is more-loaded than white) with protein from the chicken. The magic number is usually 30-45 minutes before a workout; wait a little longer if you just threw down a heavier meal. You need to be giving your body the right kind of fuel and nutrients to recover from your high intensity workout. They restore muscle glycogen and cause an insulin spike which helps your body get nutrition faster.
This will nourish and cause your body to heal and replenish your muscle tissue in the quickest time.
If you’re not careful you may end up with too many sugars or fat which will turn into to unwanted pounds.
This of course combined with a proper nutrition during the day (carbs in the morning, proteins in the afternoon, 5-7 meals a day, you know what I mean…). Thanks for all that great inspiration and motivation, you’re one of my personal, I very appreciate what you managed and what you’re doing!
The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here.
If you have not worked out in the past, and are not sure how to begin, it can make losing weight difficult.
Exercising on a full stomach can slow you down and even cramp you up if not given ample time to digest.
If you can nourish your body within 30 minutes you’ll be doing yourself a lot of good and this will help you with your weight training results.
Normally we like to eat lots of “good carbs” such as whole wheats, brown rice, etc but in this case we need a shot of fast action carbs to replenish our muscle tissue. Another option is a fruit smoothie, preferably homemade, including ingredients such as banana, strawberry, mango, fat-free yogurt, etc.


Especially if you do more like cardio trainings, post workout carbs are essential, so you don’t lose your muscles. The more toned your muscles are, the better chance you have of keeping the weight off when you lose it. Just like putting the incorrect fuel in your vehicle can be damaging so to can incorrectly fueling your workout actually bring you down from where you have the potential to be. If you’re an afternoon workout person, substitute the egg whites for some sliced turkey for your protein!
If you don’t have 30-45 minutes, a small snack (like most of those listed above) is a lot better than doing it on an empty stomach. When you are doing strength training, it is a good idea to work a small area of the body each day. Do the snack before with a bigger meal after. Fuel your body properly before your next workout and take your results to a whole new level! As your body begins to adjust to your new exercise routine, you can start speed walking, and work your way up to running on a treadmill, using an elliptical, or bike riding.
If you work every area of your body, during one workout, you could be too sore, making strength training difficult and dangerous for at least a few days. Before you start strength training, you should do about 15 minutes of cardio first, to get your heart and blood pumping. If you work one section a day, you will be able to rest that part of the body, while you work another section the next day. Simple carbs are broken down easily and readily absorbed thereby providing you with a great energy boost right out of the gates (simple carbs are like paper in a fire – go up quickly and burn hot but not very long).
Complex carbs take a little longer to be metabolized and therefore their energy kicks on a little later in the workout (complex carbs are like wood on a fire – slow and steadily consistent for a lot longer). The result is a full 30-60-90 minutes of energy to keep you going strong!So here’s your menu!



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