Over the past year I’ve been working out pretty regularly 3-5 times a week (cardio + some moderate weights), depending on how busy I am at work, but my question is… is there an ideal set of foods I can eat post-workout without impacting the workout I just had too much? I tend to get SUPER hungry like 10-15 minutes after I’ve worked out. The problem is that I’ve basically tried to not eat anything for at least an hour or two, but then I wind up eating a larger meal than I probably should. So my goal is to quelch that hunger without needing a larger meal afterward. Anyone have experience or tips for this?
It’s normal to feel hungry post-workout. In fact, a high protein low fat snack right after your work-out is a good choice. I often recommend protein shakes to my clients. Other ideas would be plain Greek yogurt and fruit or hardboiled eggs and cucumber slices. You want your nutrients to be absorbed quickly. Your post workout meal should be eaten within 30-60 mins of exercising and should contain approximately 200-300 calories.
For endurance athletes – focus on a carb to protein ratio of 4:1
For weight loss – focus on a carb to protein ratio of 1:1
Also note, that you only need a post-workout meal if you’ve really exerted yourself for a minimum of 30 mins. A light jog around the block does not require a post-workout meal.