That post-workout meal is often far too welcome after a tough workout. When you’ve given it all you’ve got, it’s important to refuel your body and replenish those muscles that you just worked so hard… plus, when you’re ravenous after a hardcore sweat sesh, nothing tastes quite as good as that high-quality protein.
Although there has been much discussion on this topic, it’s still one of the most frequently asked questions: how soon should you eat after a workout? Is there really a “window” of opportunity that you have to stick to in order to see results? There has been a lot of study and controversy on this topic, but don’t you worry – we’ll give it to you straight.
When to eat:
After a workout, it is generally recommended to eat within one or two hours. Don’t feel like you have to rush and immediately chug a protein shake and swallow a dry rice cake – in fact, you should wait at least 15 minutes before consuming food after working out. This will give your body enough time to calm down and digest your food properly. So, within an hour or two, you will be ready to consume a post-workout meal and reap the benefits!
What to eat:
When it comes to post-workout nutrition, it’s not as important when you eat as what you eat. After a workout, it’s important to consume a good amount of protein to make those muscles grow. Combine that protein with some quick-digesting carbs, and you’ve got the ideal post-workout meal. Think a Summer Strawberry Smoothie or Spinach, Egg White & Zucchini Wrap. This combination of protein and carbs is especially useful for long-distance runners or weightlifters. Post-CrossFit class? This is what will help you get the most benefit from your workout. It’ll go straight to your muscles!
Of course, if you’re following a ketogenic diet, your nutritional needs will be different. Do what works for you!
No matter what type of diet you follow, protein is a major component. AllWhites® 100% Liquid Egg Whites provides 5 grams of pure protein in every 3-tablespoon serving. Amp that amount up to 1/2 cup and you’ve got about 13 grams of protein for only 65 calories!
Not sure how much protein you need each day? AllWhites has created a Protein Calculator to help you understand how many grams your body needs based on your lifestyle and activity level.
1 small sweet potato, cooked and mashed
1/2 cup AllWhites® 100% Liquid Egg Whites
1/2 banana, mashed
cinnamon to taste
Whisk all ingredients together and cook on medium heat until it solidifies. Flip pancakes and cook on the other side until firm. Top with 1/2 tablespoon of maple syrup and enjoy!
It’s also always recommended to eat real food whenever possible. That’s why having AllWhites® 100% Liquid Egg Whites is so convenient – they’re pasteurized, so you can blend them into a shake or smoothie and get your protein that way! Or, make your post-workout meal a delicious egg white scramble with sweet potatoes and chopped peppers. The post-workout possibilities are endless. Speaking of possibilities, have we got a giveaway for you…
Enter below to win this AllWhites® 100% Liquid Egg Whites giveaway! 1 lucky winner will receive a prize pack including a Personal Smoothie Blender, Foam Roller, SPI Running Belt and AllWhites product coupons.
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