I always get asked…what do I eat post workout?
To begin with, you should always be in a hurry to eat after a workout. Some people say that breakfast is the most important meal of the day, but your post workout meal is even more important since often times it'll be the determining factor in how well you perform during your next workout.
The main rule you need to know about post-workout nutrition is to get some! Although this article is all about what to do if you can't otherwise eat a proper bodybuilder's diet, post-workout is not the time to screw the pony. Drink a meal replacement protein, or if nothing else is available, you might want to run to a convenience store and chug some milk. Be sure you pay for it first. That's not ideal, but in an emergency at least you'll be getting some fast liquid protein.
In the perfect world, your post workout meal should consist of at least 0.4 g/kg of a quickly digestible protein source (such as whey hydrolysate) and 0.8g/kg of a simple carbohydrate to allow your muscles quick access to glycogen replenishing substrates. Add in a few BCAAs and other amino acids and it'll also help with protein balance. No matter what post workout nutrition you choose to consume, it's important to do it within 30 minutes of putting away your last set of dumbbells.
In summary, eat, eat often, and eat well. You can get high quality meals all around you with minimal hassles; you've just got to know where to look. There's no reason to break your diet if you're not the one preparing the meal.
Your best bet is to play like a scout and "be prepared."
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