The number 1 question asked for sports nutritionists and nutrition coaches!

⚠️Quick Disclaimer before we get started: Quantity is independent, and is based on your body weight, sport and goals, etc... To learn more about that, you can chat with us!

Back to answering the famous question. Now the goal should work towards maximizing your effort and efficiency at the gym, being well fueled, and most importantly, optimizing strength/muscle gains and recovery!

I mean what is the point of going to the gym if your nutrition sucks? Sounds simple, and obvious, but you’d be surprised at how many people under eat.

GOAL: The 3 R’s: Refuel, Rehydrate, Recover.

Before choosing fat loss/massing - this is necessary. We need to start by eating food that help us refuel, recover and rehydrate. This is the first building block, and if you don’t get this right, then do not thinking about moving anywhere else.

Eating too little after a long workout does not necessarily mean that you will lose the fat, and certainly does not mean that you will benefit from the workout gains. You scientifically cannot get better or stronger if you are not well fed. And by saying well fed, we don’t mean you should eat thousands and thousands of calories. It’s all about YOU, and YOU are different than everybody else. So don’t go following “What I Eat in A Day” YouTube Videos. Some videos are great for education, recipe ideas, or basic guidelines, but not to be copied gram for gram.

There are simple scientific guidelines that you can use to build your own nutrition plan to support your goals. This is what we will be guiding you with today!

Start with eating enough:

1. Protein: Protein helps repair, rebuild and stimulates muscle growth. Muscle growth does not mean you will look like hulk ladies. YOU NEED muscle, and gaining muscle is super duper hard. Don’t believe me? Ask the dudes. Choose options like lean meat, lean turkey, grilled chicken breast, white fish, or salmon.

1. Carbohydrates: Carbs are necessary since they are the main source of fuel! Carbs replace the loss of glycogen and increases storage. Carbs also helps the speed of recovery, and reduces soreness. Choose options like jasmine rice, beans, pasta. potato, or fruit.

2. Fat: Fats may slow down the digestion of the meal, which is why we avoid it pre workout. However, it is not a big deal post workout since rate of digestion is relatively less important. The workout is already fueled, and there is no urgency to get the nutrients in ASAP. Choose options like olive oil, nuts, seeds, or avocado.

3. Veggies: Don’t skip the veggies. Veggies are also CARBS, don’t forget. Veggies contain fiber, mineral and vitamins which aid in multiple health benefits.

What a full post workout meal looks like:

Tips:

• If you cannot have a solid meal post training, look into drinking a protein shake with a solid amount of carbohydrates like fruit.

• You do not need to eat RIGHT after training, but it also really depends on when your last meal was. If your last meal was 5+ hours ago, then you probably should get a meal in right after. Remember, the main goal is recovery and refueling.

• The exact of amount of protein carbs and fat will depend on each individual. The number will vary depending on your needs, main goal. bodyweight, activity level, etc…

• The total amount of nutrients and calories consumed per day is more important that nutrition timing. Nutrition timing is essential, but only when you’ve locked your calories in CONSISTENTLY.

• Your post workout meal is important, but not as important as all your other meals throughout the day.

Looking to get in more structure to your nutrition? Have a specific goal of losing fat or bulking? Start by filling out our nutrition assessment and we will get back to your ASAP! Don’t forget to sign up to our newsletter to receive the latest updates, blogs, and content!

Enjoy your weekend and HAPPY HALLOWEEN 🎃!

Nadine 💖

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