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What to eat after a workout


Some people say breakfast is the most important meal of the day… at Seven Movement we say the most important meal is the one you eat after a workout

So if you usually eat before a class and skip your post workout snack or meal, you’ll want to start changing things up a bit

When you exercise, your muscles use up their glycogen stores (stored energy) for fuel, and some of the proteins in your muscles also get broken down and damaged.

After your workout, your body will try to replace the glycogen stores that it used and regrow the muscle proteins.

If you don’t eat soon after exercise, your body won’t have the energy to do this.

But by eating the right food, you can help it recover more efficiently. The more efficient your body is, the better it will break down stored body fat.

By the way, it’s important to know that it isn’t bad for you to eat late at night. This is a common myth. So even if you’re doing one of the later classes at Seven Movement, you can still go home and get a good meal with no worries of turning it all into body fat overnight.

So what should you eat after a workout?

Prioritise protein – you want to have about 20 – 40g of protein after every workout. That’s roughly a chicken breast, pork steak, salmon fillet, or 3 – 6 eggs.

In addition it’s a good idea to have a protein supplement, like a protein shake, as well as your meal. The extra protein will help repair your muscles and build new muscle tissue.

Good quality carbs – your body will use up all the energy from the carbs to replenish the muscle glycogen stores. So a small to medium sized portion of brown rice, potatoes, sweet potato, quinoa or lentils would be good. Try to avoid processed carbs like pasta if your goal is fat loss.

If your goal is around performance or muscle gain then you will want to increase the amount of carbs you eat, and pasta can be on the menu for you!