Post workout nutrition is the most important to make sure you turn of the inflammation of the workout and force the body to store more glycogen in muscle cells and continue to burn more fat.
You have a 15 to 30 minute window for maximum effectivness of your post workout blast or drink.
Depending on your type of workout you need at 3/1 carb to protein ratio for maximum refueling and rebuilding. With heavy long term aerobic/anaerobic endurance you should push the ration to 5/1.
For someone needing to lose weight I would recommend a different regimen.
1/3 simple carbs like coconut water, raw honey and the rest complex carbs like spinach, kale, strawberries/blueberries and oats or rice bran mixed with no more than 20 grams of protein from any healthy source, nuts, seeds, nut butters, organic, whey or hemp and rice protein. The body cannot process and use more than 20 grams of protein at any onetime. Fats are important too. They help with the utilization of certain nutrients.
Wally Bishop C.N.C.
Fantastic. I liked the spinach, p butter, oatmeal, protein powder one. I made a blast with spinach, berries, orange, chia seeds and whey protein after my workout today But i LIKE the idea of banana, oatmeal, p butter spinach and whey better. More complex carbs and protein there, For breakfast before my workout I had a hard boiled egg and Teff pancakes. Teff is a grain high in iron as well as other goodies and tastes similar to buckwheat. I was well fueled.
Great job. Keep it up and let us know how you are doing!
Wally Bishop C.N.C.
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