A lot of people don’t know what to feed their body directly after a workout. It normally depends on your goals and what kind of training you are doing. If you are doing HIIT workouts such as sprints and jump-roping, your goal is probably to tone up or lose a little weight. In that case you need to be consuming a good amount of protein and little to no carbs after your workout. If you just got back from the gym and did ten sets of ten on bench press followed by a high volume chest workout, you need to add a few extra carbs in that post workout meal. A lot of supplement companies offer a blend of protein, carbs and aminos that you mix just like a protein shake and drink directly after your workout and throughout the day. One of my favorites is Dymatize Super Mass Gainer. https://www.allstarhealth.com/de_p_ref/35471/pla35471/Dymatize_Nutrition_Super_Mass_Gainer_Cookies___Cream.htm?utm_source=google&utm_medium=GPS&utm_campaign=35471&gclid=CjwKCAjw0_T4BRBlEiwAwoEiAcAmaK129NMaUTTsCyYafkdvCd7ntb7VW5WOhTS2qEss_TgX278PIhoCU_8QAvD_BwE
This particular blend per serving has
-52 grams of protein
-253 grams of carbs
Drinking something with that amount of macros will for sure put some size and strength on you!
Something you want to avoid directly after a workout is fats. Fats actually slow down protein synthesis and digestion which is not in your best interest if you’re trying to bulk up. Always drink plenty of water after a workout to replace what you lost. A good reference for me is to drink 5 oz. for every ten minutes in the gym.
There is a group of kids out there that I am sure you will come across if you are on social media that will tell you gummy bears are the best post-workout snack. Don’t listen to them. Eating gummy bears will rapidly replenish glycogen stores that are lost during your workout but I promise you are way better off eating a chicken breast or drinking a shake. Look at professional bodybuilders such as Ronnie Coleman and Jay Cutler. There is a reason they don’t eat a bag of gummies after a workout and that is the same reason that those kids aren’t making any real progress in the gym.
Just stick to a good amount of protein and amino acids after a workout and if you’re trying to bulk up and add strength, throw some carbs in there and you’ll be alright!
-Joey at DyeHard