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November 08, 2018

“What should I eat after I’m done working out?”
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This depends on your goals. If your goal is to build lean muscle mass while eliminating and burning unwanted body fat, here are my recommendations. 👙

1.) Respect the refueling window: You want to eat within 90 minutes following your workout as your muscles are primed to receive fuel and to start the repairing process.  (Repair and rebuilding occur through the breakdown of old, damaged proteins (aka protein breakdown) and the construction of new ones (aka protein synthesis) — a process known collectively as protein turnover. Studies show that this trend can be reversed – specifically, protein synthesis is stimulated and protein breakdown is suppressed when you consume the right type of nutrients after exercise.)  It’s best to eat/drink your recovery meal right away.

2.) Eating carbs after working out keeps muscle breakdown rates low. I recommend 1g of carbs per kilogram of body weight. 

3.) Eating protein after working out can help you build more muscle over time. I recommend eating at least 30 to 40 g of protein in your post-workout meal.

 

Post-workout vegan meal. 

Post-workout non-Vegan meal

3.) There has been researching showing that eating half to 1 g of carbohydrates per kilogram about two hours after exercise can further replenish glycogen stores.

Now get out there so you can come back and recover! 😝💪🏼💪🏼

Before you do, tell me what your favorite snack or meal is post workout?

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Rachel Schwartz is a certified nutritional consultant specializing in vegan and vegetarians diets. Rachel helps women get rid of unwanted body fat with less struggle. Navigating you through a confusing world of dieting while attracting a more positive lifestyle that energizes you! 

You can connect with her best through 

 

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