How To Set Up
Your Post Workout Nutrition

Primary goal: Weight/fat loss

Workout type: intervals, sprints, or resistance training When: have immediately after training

Carbohydrate: 0.4 grams/lb. bodyweight Protein: 0.2 grams/lb. bodyweight Fat: 0-5 grams

Example: Bodyweight of 150, Carbohydrate: 0.4 grams x 150=60 grams, (which is 240 calories), Protein:

0.2 grams x 150=30 grams (which is 120 calories)

Two hours later, resume regular eating patterns of balanced meals with protein, carbs, and fat.

After cardio, simply keep regular eating schedule.

Primary goal: Muscle/Weight Gain

Workout type: cardio*, intervals, sprints, or resistance training When: have #1 immediately after training, and #2 one hour later

Post Workout Meal #1 Carbohydrate: 0.5 grams/lb. bodyweight Protein: 0.25 grams/lb. bodyweight Fat: 0-5 grams

Post Workout Meal #2 Carbohydrate: 0.4 grams/lb. bodyweight Protein: 0.2 grams/lb. bodyweight Fat: 0-5 grams

Example: Bodyweight of 200.

Post Workout Meal #1: Carbohydrate: 0. 5 grams x 200=100 grams, (which is 400 calories),

Protein: 0.2 grams x 200=40 grams (which is 160 calories).

Post Workout Meal #2 Carbohydrate: 0. 4 grams x 200=80 grams, (which is 320 calories), Protein: 0.2 grams x 200=40 grams (which is 160 calories)

Two hours later, resume regular eating patterns of balanced meals with protein, carbs, and fat.

*after cardio, just take Post Workout Meal #1, and two hours later resume regular eating patterns.

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