Combining protein and carbohydrate has been shown to be more effective in promoting recovery than carbs alone. Protein – carb mixtures stimulate a grater output of insulin promoting glycogen and protein synthesis and lowers cortisol level after exercise. Cortisol supresses the rate of protein synthesis and stimulates protein catabolism.
HERE ARE FEW IDEAS WHAT TO EAT AFTER WORKOUT:
- A meal replacement shake ( a balanced mixture of Maltodextrin, sugar and protein together with vitamins and minerals)
- A handful of dried fruit and nuts
- A roll/bagel/bread/wrap filled with lean protein – chicken, turkey, fish, egg or peanut/almond butter.
- A bowl of wholegrain cereal or muesli with milk
- A few oat or rice cakes with peanut/almond butter or cottage cheese and low sugar jam
- A bowl of porridge made with scoop protein powder or milk
- Jacket potato with portion of lean protein like tuna, chicken, beef, baked beans
- 1-2 portions of fruit and handful of nuts
- 1-2 portions of natural high protein yogurt and portion of fruit
- A homemade milk smoothie with fresh fruit
