Post-Workout Carbs: What kind and how many?

nutrition Jul 12, 2021

A question I like to ask my clients is: Are you FUELING yourself after your workouts?

If not, you could be stalling your muscle gains and impairing your recovery. ⁣

It is so essential for you to prioritize consuming a post-workout recovery meal or shake 30-60 minutes after your workout. ⁣Ideally this meal or shake is well balanced, carbohydrates, protein, fat and full of vitamins and minerals.

Your post-workout meal or snack is a great opportunity for you to have higher-sugar fruits such as bananas, or other tropical fruits, simple sugars like honey, and some of your favorite starchy carbohydrates like potatoes, rice, or oatmeal. ⁣

Consuming an adequate amount of carbohydrates after a workout can help you recover faster, stay energized to continue on with your day, and ultimately leads to better body composition, something most women who exercise are ultimately looking for.

If you're unsure of how many carbs are right for you,  I generally recommend you start with a 1:1 ratio for carbs/proteins if you have fat loss goals.⁣

For most women this would look like 20-25 grams of protein and 20-25 grams of carbs per post-workout meal/snack. If you are in a muscle-building phase, you can bump it up even higher. ⁣

Your muscles are like sponges after you complete your workouts so the extra carbs and nutrients will be shuttled to your muscles to help repair and build them right away. ⁣This means your body will be less likely to store those carbs as body fat making post-workout a perfect time to get your healthy carbs in. 

Keep in mind, even though many diets will tell you that carbohydrates are ‘bad’, not having enough carbs in your diet will actually stall your results. And nobody wants that, right? 

We all need a different amount of carbs based on our current stats, lifestyle, and goals so this is something we either tailor for our clients in 1:1 coaching, or teach our students to tailor for themselves in my group coaching program through my proprietary macro calculating system, The Macro Blueprint (offered only through my 6-week group coaching program). 

To learn more about how we can help you reach your health goals using safe, sustainable nutrition and fitness programming, visit our website HERE.

Want to learn more about how we can help you improve your health and fitness, lose those stubborn inches and pounds, and finally get the sustainable results you've always wanted?  Check out our complete line of products and services and take a quick quiz to help select the best fit for you! 

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