McDonald's after a workout?

I am sure you've been there and one point in your life. I just did a 90 min workout and I am starving! I am going to McDonald's and eating myself a Big Mac or Quarter Pounder w/cheese and some yum yum fries. Let me add a diet coke to that too!

STOP!! NOOOOOOOOOOOOOOOOOOOOO!

The most popular question to me as an instructor/trainer is the above question! What should you eat? What if you are not going home right away? What if its like 9pm? Whats the time frame to eat something after a workout? Or better yet should I eat a big meal or eat waffles with gobs of syrup before coming to your class?? HAHA! If you want to puke it all up, sure!

Okay so lets get down to the nitty gritty...The size, timing and content of you pre- and post- workout meals are very essential in determining your energy levels during a workout and muscle recovery/rebuilding after a workout. Also keep in mind that the food you eat (pre AND post) will also be a factor on if it is stored as fat or used as fuel.

First off WATER!!! 
Most exercisers will lose about 4 cups of fluid during a workout. So after your workout you should try to get in 16-20 oz of water in to aid in the recovery process.

 POST EXERCISE MEAL Or SNACK??
Don't give yourself the excuse of: "Well I just burned 900 calories, I am going to McDonald's so I can eat what I want" Of course you are hungry. Most people are after a workout, making it easy to eat more than you really need, or choosing the foods that don't really help your body! Eating too much of the wrong thing can actually hurt your body -being stored as fat is one thing, and not helping the repair of muscle tissue would be another. Providing high quality protein after exercise gives your muscles the fuel and the building blocks needed for both repair and for growth. And yes carbohydrates are needed too unless its 9pm at night then you want to watch the amount of carbs you load on.

-Aim to eat at least 30 min to an hour after your workout.
-10 to 20 grams of lean protein Cottage Cheese, Lean grilled Chicken/Turkey breast (2-3oz), protein smoothie/shake, Eggs, Lean Fish and for a dinner option- Vegetable Stir Fry with Chicken or Shrimp for dinner is good!
-Early morning / Mid afternoon workout? - You will need at least 60% carbs 25% protein (Unless otherwise told by your trainer and/or nutritionist) Cottage Cheese w/fruit, Greek Yogurt w/fruit,  Eggs and toast(no high fructose corn syrup), Apple or Banana with Almond Butter, Protein Pankcakes, and try Salmon with a baked sweet potato and roasted asparagus for lunch...mmm mmm good fuel!

Remember you want to help your body not hurt it! Be very cautious of what you put into your body especially after a great workout, you worked too hard to crush it!!

Drink you h20 and smile!

Next blog--- What is H.I.I.T. training? 

Ang