Within 30 Minutes of Your Workout
A good post-workout protein : carb ratio is about 1:2, and it should be consumed within an hour of working out to maximize the body’s ability to recover. What this often means in terms of consumable food is a protein shake and a banana, or a protein and fruit smoothie! Have this ready to go for your next workout!
1-2 Hours After Your Shake
Once we’ve consumed our post-workout shake, it is recommended that those who perform intense exercise (a.k.a. CrossFit) eat a Post-Workout meal after an hour or two of that shake. The plate looks like this:
The BIGGEST take-away from this ‘Post Workout’ plate is that it is low in fat! After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating the right nutrients (a.k.a. proteins & carbs) immediately after you exercise can help your body get this done faster, whereas fats will slow down the digestion process.