What To Eat Post Workout For A Flatter Stomach...

By: Kelsey Heenan, HIITBURN
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​As you probably already know, WHAT you eat is important. However, WHEN you eat can be just as critical. And when it comes to post workout nutrition, when you do it properly you can:

+Increase recovery
+Have less soreness
+Increase lean muscle growth 
+Improve your ability to burn fat faster

And much more... Plus...

These benefits seem to work for everyone across the board, no matter age or gender. So, this begs the question...

"What should I eat post workout?"​

Proper post workout nutrition requires two main focuses:

1) Protein - this is to help with protein synthesis (which prevents muscle breakdown)​

2) Carbohydrates - this is to "replenish" the glycogen stores ​you just used up in the workout

The combination of protein and carbs post workout is going to be the best "1-2 punch"​ for helping you see faster results. So the next question you may be asking is...

"Exactly what should I eat then?"​

​This will look slightly different for everyone because some people aren't super hungry post workout or are in a rush. That said...

Below, I will be covering exactly what I eat post workout for both a lower carb day and a higher carb day (and that will work for you no matter what). Now...

I follow what is called "Carb Cycling" and it's is my go-to nutrition approach, and I do it every day and with every client I work with… 

In short... Carb Cycling is when you alternate between eating days of higher amounts of carbs and days of eating lower amounts of carbs. It’s really that simple. I'll cover more on the NEXT PAGE about carb cycling, but first...

Depending on if I am having a low carb day or high carb day will determine my post workout meal. Don't worry, it's SUPER simple as you'll see below!​

What To Eat Post Workout?

Like I mentioned, Protein and Carbs are best for post workout. 

For protein, it's simple: try to get around 30 grams of protein post workout.  ​

And this can be chicken, eggs, beef, fish, whey protein, greek yogurt, etc. ​

For carbs, here's the breakdown:

Lower Carb Days Post Workout Carbs: FRUIT!

Strawberries, blueberries, raspberries, bananas, apples, etc. Adding in some fruit post workout on your lower carb days is a great option to go along with your protein! (see recipe below)

Higher Carb Days Post Workout Carbs: FRUIT + Complex Carbs

​On higher carb days, I always include more carbs are eat meal, especially post workout. For post workout, I'll have some fruit + a complex carb like sweet potatoes, potatoes, rice, etc. 

Now that we've covered the basics, let me share my go-to post workout meals!

Go-To Low Carb Day Post Workout Meal: ​

30-grams of whey protein, handful of blueberries, 4-6 strawberries, coconut milk, ice. Blend together and enjoy!

Go-To High Carb Day Post Workout Meal: ​

30-grams of whey protein, 1 banana, 4-6 strawberries, coconut milk, ice. Blend together and enjoy!

AND, I will throw in some sweet potato hash, which consists of...

2 cups of chopped sweet potatoes, chopped onions and peppers, ​4 ounces grass fed ground beef (for some extra protein)

As you can see, post workout nutrition can be incredibly simple and DELICIOUS! Of course, there's a reason that I have low and high carb days, and on the next page, I'll explain more...​