{"id":24526,"date":"2015-02-02T15:07:08","date_gmt":"2015-02-02T20:07:08","guid":{"rendered":"https:\/\/www.nomeatathlete.com\/?p=24526"},"modified":"2020-09-30T16:02:54","modified_gmt":"2020-09-30T20:02:54","slug":"post-workout-revisited","status":"publish","type":"post","link":"https:\/\/www.nomeatathlete.com\/post-workout-revisited\/","title":{"rendered":"The Post-Workout Meal: Revisited and Simplified"},"content":{"rendered":"<p>Although what you eat <a href=\"https:\/\/www.nomeatathlete.com\/pre-workout-drinks\/\">before<\/a> and <a href=\"https:\/\/www.nomeatathlete.com\/what-to-eat-during-run\/\">during your workout<\/a> is important, I don&#8217;t think of those as &#8220;meals&#8221; &#8212; for most workouts they should instead be liquid, or quick-digesting foods like dates, fruits, smoothies, etc.<\/p>\n<p>When it comes to <a href=\"https:\/\/www.nomeatathlete.com\/post-workout-recovery\/\">what to eat after your workout<\/a>, I do still eat the high-carbohydrate, fast-assimilating food, but only immediately following the activity. An hour or two later &#8212; and for a lot of people who work out after work, this means dinnertime &#8212; it&#8217;s a meal. A big meal, a higher-protein meal. A &#8220;meal&#8221; meal.<\/p>\n<h3>What to Eat After Your Workout: Simplifying Workout Nutrition<\/h3>\n<p>You can get as specific as you want with before, during, and post-workout nutrition, and I&#8217;ve written about these plenty: check out our <a href=\"https:\/\/www.nomeatathlete.com\/workout-nutrition\/\">Workout Nutrition<\/a> page\u00a0if you&#8217;re interested in the details.<!--more--><\/p>\n<p>But recently I&#8217;ve been more interested in <em>practical<\/em> nutrition &#8212; an approach that&#8217;s easy to remember, one that represents 80 or 90 percent of the benefits of the perfect-but-cumbersome approach, only with 10 or 20 percent of the stress.<\/p>\n<p>And for that, I just remember\u00a0<strong>3-4-5<\/strong>. What this means is:<\/p>\n<ul>\n<li><strong>Before<\/strong> your workout, aim for a<strong> 3:1<\/strong> ratio of carbohydrate to protein.<\/li>\n<li><strong>During<\/strong> your workout, aim for a <strong>4:1<\/strong> ratio of carbohydrate to protein.<\/li>\n<li><strong>After<\/strong> your workout, aim for a <strong>5:1<\/strong> ratio of carbohydrate to protein (4:1 is okay too).<\/li>\n<\/ul>\n<p>Even this may sound overly specific to some, and truthfully, I never actually look at exact numbers nowadays. But they&#8217;re guidelines, and if you&#8217;ve never done this before, it&#8217;s a useful exercise to put together a few &#8220;perfect&#8221; meals, just to get a sense for what they look like. For example, you might want to figure out exactly how many scoops of protein powder or how many nuts and seeds to put in a pre-workout smoothie to hit 3:1 carbohydrate-to-protein.<\/p>\n<p>Post-workout is a little different than the others, for one big reason: it&#8217;s better known as &#8220;dinner.&#8221; And that&#8217;s for the family, not just me, so hitting exactly 5:1 isn&#8217;t as important to me as making something that my kids will actually eat. But given that the typical macronutrient mix I aim for throughout the day is 65-15-20 (65 percent carbohydrate, 15 percent protein, 20 percent fat), this meal ends up being between 4:1 and 5:1 most nights even without much conscious effort to make it that way.<\/p>\n<p>And don&#8217;t forget &#8212; even though dinner will be a meal with a lot of complex carbohydrate, you don&#8217;t want to skip that simpler-carbohydrate snack immediately after your workout to jump-start recovery. Right after you finish your workout is the best time of day to take in sugar or even &#8220;white&#8221; carbohydrates that you otherwise avoid. I usually let this immediate snack be very high in carbohydrate (a glass of tart cherry juice, for example) to balance out a higher-protein dinner, so that between the two meals, you end up near 4:1 or 5:1.<\/p>\n<h3>3 Simple Weeknight Post-Workout Meals<\/h3>\n<p>Since most post-workout feasting happens on weeknight evenings, it comes with the added condition of having to be quick to prepare. Here are a few of my favorite go-to meals when I&#8217;m looking to refuel without spending more than 30 minutes in the kitchen:<\/p>\n<ul>\n<li><strong>Just about any pasta dish<\/strong>. There&#8217;s nothing I crave more after a tough run than a big plate of pasta, and usually, pasta meals are fast. As for nutrition, I wrote in a recent post about my seven favorite <a href=\"https:\/\/www.nomeatathlete.com\/favorite-pastas\/\">weeknight pasta recipes<\/a>\u00a0that\u00a0whole wheat pasta is about 15 percent protein. That&#8217;s more than most people expect, but not enough to hit 4:1 or 5:1 since the almost all of the other 85 percent is carbohydrate. Luckily, a lot of great pasta dishes incorporate beans, and these help to boost the protein content of the meal. Sprinkle some ground walnuts on top to get even more.<\/li>\n<li><strong><a href=\"https:\/\/www.consciousvegancuisine.com\/\">Maggie&#8217;s Conscious Vegan Cuisine<\/a> frozen meals<\/strong>. I wrote about these in my post on <a href=\"https:\/\/www.nomeatathlete.com\/cheap-healthy-eating\/\">cheap vegan meals<\/a>, and I&#8217;ve since realized that they&#8217;re not just vegan and whole-food based, they&#8217;re also gluten-free, low in sodium, and free of added oils. Most are too high in protein to hit 4:1 or 5:1 on their own, but you can add the necessary amount of rice to get right in that range. I wouldn&#8217;t quite call these meals delicious, but they&#8217;re decent, and considering they&#8217;re cheap and quick too, they&#8217;re my favorite new <a href=\"https:\/\/www.wholefoodsmarket.com\/\" rel=\"nofollow\">Whole Foods<\/a> find.<\/li>\n<li><strong>Giant salad with beans and a smoothie<\/strong>. Not exactly a crowd-pleaser (except for the <a href=\"https:\/\/www.nomeatathlete.com\/the-perfect-smoothie-formula\/\">smoothie<\/a>, which my kids will drink any time of day or night), and not something I&#8217;m usually in the mood for on a cold winter evening either. But in the summer, a meal like this hits the spot after a run, and combines the the two healthiest meals you can eat into one perfectly clean, high-nutrient dinner. Plus, you can adjust the proportions of beans on the salad and protein in the smoothie (powder or nuts) to hit exactly within 4:1 to 5:1 if you wish.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Although what you eat before and during your workout is important, I don&#8217;t think of those as &#8220;meals&#8221; &#8212; for most workouts they should instead be liquid, or quick-digesting foods like dates, fruits, smoothies, etc. When it comes to what to eat after your workout, I do still eat the high-carbohydrate, fast-assimilating food, but only [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":24532,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[71],"tags":[],"class_list":{"0":"post-24526","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Post-Workout Meal: Revisited and Simplified | No Meat Athlete<\/title>\n<meta name=\"description\" content=\"What to eat and how to plan your post workout 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