For more information on how we can help you achieve your weight loss or fitness goals Calgary, contact us today.

Call Us Today! A fitness nutrition meal plan or diet needs to give your body the fuel it requires to get through difficult workouts. Next, it needs to help you burn fat better by increasing your metabolism. Last but not least, it needs to give you the amino acids necessary for building new muscle tissue.

The below nutrients will aid in achieving all three aspects. Carbs are what give you the energy to execute extremely intense workouts on a consistent basis.

Though demonized as of late, nutrient-dense carbohydrates are an extremely important part of a well-balanced fitness nutrition meal plan or diet. Like all nutrients though, not all carbs are created equal. You'll want to avoid refined carbs, which means the foods have been stripped of their fibre, bran, and other nutrients.

Think white bread and white rice. Healthy fat, to be clear. Monounsaturated fats to be even more specific. While you might think you need to avoid fat in order to get lean and shredded, healthy fats actually play a big part in boosting your metabolism so you can burn calories quicker. They also do a great job of maintaining hormonal balance within your body.

Meanwhile, a fat-free diet can actually be detrimental to your fitness efforts as it's been shown to inhibit muscle growth in those who work out extremely hard.

Looking for online personal training Calgary? Jensen Fitness has you covered! We have some of the best personal trainers Calgary has to offer and have been providing online personal training programs well before COVID struck. Online Personal Training Calgary.

Protein is the most important nutrient when it comes to building muscle. If you truly want to make the most out of your workouts and increase lean muscle mass for that shredded, Gerard Butler in look, then ditch the powders and protein shakes and opt for some of the foods listed below.

While protein is essential for maximizing your workout results, it must be consumed in moderation. Too much will end up packing on additional weight, ruining all the benefits from your cardio.

Now that you know which nutrients and foods you should be eating to maximize your workouts and get the results you desire, it's time to put them into action.

Below is an example meal plan that you can use to base the rest of your meals off of so you start seeing gains. Dinner: Salmon, asparagus, brown rice, and whole wheat dinner roll. With your newfound nutrition knowledge you should be ready to hit the gym and make the most out of your workouts.

If you ever need a little help or are looking to switch things up in the gym, our personal trainers in Calgary can give your body the boost it needs. Just give us a shout and we'll have you looking your best in no time at all.

Are you ready for a total body and life transformation? To find out more about our virtual and online weight loss and fitness programs and how our highly qualified personal trainers in Calgary can help you achieve incredible, safe, and sustainable results, contact us by calling or by filling out our online contact form.

View Our Transformations Contact Us. Call us today at or fill out the form below:. Aim to eat a balanced meal or snack containing a combo of complex carbs, protein, and healthy fats.

Many studies have tested various carb-to-protein ratios after workouts, but instead of stressing over proportions, simply aim for a mix of these macros, then tune into how your body feels and performs during future workouts.

Below, learn a bit more about the importance of carbs, proteins, and fats for post-workout recovery—and keep reading for specific meal and snack ideas.

Generally, your best bet is going to be minimally processed, complex carbohydrates , which are digested slower; less likely to spike blood sugar; and contain more vitamins, minerals, and fiber than refined carbohydrates and added sugars.

Good post-workout carbohydrate sources include:. Various types of fruit such as bananas, mango, or apples. Whole wheat or whole grain varieties of bread, sandwich wraps, English muffins, pastas, and pretzels.

Protein-rich foods supply the body with amino acids, which enhance muscle repair and growth, particularly when you eat them after exercising. While the amount of protein you need depends on your individual needs, the National Library of Medicine recommends that healthy adults intake protein for percent of their total daily calories.

That means a person on a 2, calorie diet would eat about grams of protein per day. Good post-workout protein sources include:. High-quality protein powder look for ones with few ingredients and no added sugars, fillers, artificial sweeteners, or preservatives, per the Cleveland Clinic.

Nuts and nut butter. Fat may not be as important in the post-workout period as carbs and protein, but this macronutrient can help you feel full, support stable energy levels , enhance absorption of fat-soluble vitamins, and maintain cell membrane integrity—all of which are important for recovery, McDaniel notes.

Omega-3 fats can also help curb inflammation, especially when consumed regularly. Some preliminary research even suggests that omega-3 intake may help improve post-workout recovery.

Just keep in mind that you may not need to add a separate source of fat to your post-workout meal or snack, since some protein-rich foods contain fat already.

Good post-workout fat sources include:. Nuts and nut butters. Extra virgin olive oil. For an added bonus after particularly strenuous workouts, you can also consider incorporating specific anti-inflammatory foods, such as tart cherries , wild blueberries , and turmeric , suggests registered dietitian Jessica Cording, MS, RD, CDN.

For example, muscle cells have increased sensitivity to insulin for a period of time after you work out. This allows your muscles to more rapidly absorb glucose when you consume carbohydrates, supporting more rapid glycogen resynthesis. Muscles can also take up amino acids more efficiently during this post-exercise window, and consuming protein shortly after a workout has been shown to enhance muscle protein synthesis aka strengthen and build your muscles.

Having a balanced meal or snack within a few hours, or whenever you get hungry, is perfectly fine. Ready to fuel up, but not sure what to eat after a workout?

The following snacks contain a combination of carbohydrates, proteins, and healthy fats to support workout recovery and overall health.

Banana with nut butter. Sliced apple with an ounce of cheese. Piece of fruit with one or two hard boiled eggs. Dried fruit and a small handful of nuts. Carrot slices, whole wheat pita, and hummus. DIY trail mix with dried edamame, nuts, raisins, and dark chocolate.

Smoothie made with 1 cup milk or plant-based milk, 1 cup fruit, and a scoop of protein powder optional: add a handful of mild greens, like baby spinach. Oatmeal with ground flaxseed, milk, fruit, and chopped nuts or nut butter.

Plain Greek yogurt or cottage cheese with berries, granola, and almond slivers. A veggie omelet cooked with olive oil and a slice of whole-wheat toast. Small whole-wheat wrap with eggs, cheese, and arugula.

Brown rice or quinoa with roasted veggies and a serving of meat, fish, or egg, plus avocado or tahini for a source of healthy fat. Tuna or chicken salad with mayo or olive oil , whole grain crackers, and veggie slices. English muffin pizza made with a whole-wheat English muffin, marinara or barbeque sauce, grilled chicken slices, and a sprinkle of mozzarella cheese.

Whole-wheat pasta salad with cherry tomatoes, bell pepper, grilled chicken, and a vinaigrette dressing. Smoothie made with 1 cup milk or plant-based milk, ½ banana, ½ cup berries, 1 cup greens, 1 tablespoon nut butter, and 1 scoop protein powder. Try to stick to a balanced, healthy eating pattern after workouts.

Avoid loading up on low-quality sources of carbs and protein think: things made with loads of added sugars or refined carbs, like baked goods, or sketchy protein shakes with a laundry list of funky additives. Ingredients like frozen yogurt, plant-based milk, and mix-ins like granola can come with added sugars that leave you at risk for energy crashes, mood swings, and poor appetite control later in the day, Cording says.

A good rule of thumb is aiming to cap the fruit content of your smoothies at around one cup. For strenuous workouts, consider weighing yourself before and after to assess fluid loss via sweat, McDaniel suggests, and for every pound lost, aim to drink ounces of fluids.

Post-workout nutrition is particularly important after long-lasting or strenuous sweat sessions. Refueling with a snack or meal that contains a balance of carbs and protein, plus healthy fats, during the first minutes after a workout can help replenish muscle glycogen stores and repair muscle tissue, which supports muscle gains and positively impacts performance during future workouts.

Antioxidant-rich foods like berries might also help curb some of that post-workout soreness that can sap your motivation. This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment.

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Otherwise, carbohydrate and protein intake within 24 hours will be adequate to refuel completely. For resistance training, a brief break from exercising and then consuming 8 grams of carbohydrates per kilogram of weight per day may be needed to optimize muscle glycogen.

Otherwise, similar to endurance training, 1 to 4 grams of carbohydrates per kilogram of weight per day will suffice. In both cases, consuming 20 to 40 grams of protein every three to four hours will be adequate.

Eating properly before and after you workout can help ensure you recover, repair your muscles, provide lost hydration, and recover nutrients that were lost.

We've tried, tested, and reviewed the best whey protein powders. If you're in the market for a protein powder, explore which option may be best for you. Add your protein and liquid of choice to a shaker bottle for a quick and easy protein shake.

The benefits of eating a post-workout meal are numerous. Here are just a few of the potential advantages of eating a post-workout meal or snack. Glycogen is a necessary for any workout, whether you focus on cardio or resistance training. You should consume protein during your anabolic window, which is the period of time after a workout in which you need to consume protein for your muscles to grow and build.

In one study, participants were assigned to receive 20 grams of protein or 20 grams of dextrose 1 hour before and after weight training. What researchers discovered was that total body mass, fat-free mass, and thigh mass were profoundly greater in the group that consumed protein when compared with the group that received dextrose.

Replenishing the fluids you lost while working goes without saying. But you will find some added benefits as well. According to Harvard Health, adequate hydration also can regulate your body temperature, help prevent infections, move nutrients to your cells, keep all your organs functioning, improve sleep quality, better your mood, and reduce brain fog.

Preparing for a post-workout meal doesn't have to be complicated. The most important part is planning your meals so that you have a strategy in place and know what you are going to eat and drink as soon as your workout is complete. In general, your post-workout meal should include a mix of carbohydrates, lean proteins, and hydration.

Here are some guidelines on what you should following a workout. But you will want to experiment with what works best for you. Note that the post-workout nutrition strategy will generally differ based on the type of exercise you perform. For endurance training , hydration, carbohydrates, and electrolytes sodium, potassium, and magnesium are most important to focus on.

For resistance training, you'll want to focus mostly on protein. Protein right after a workout can enhance glycogen resynthesis. According to the National Academy of Sports Medicine, the general consensus is that an exerciser should consume 20 grams of protein post workout.

For anyone interested in the more minutia detail of protein consumption, you could calculate this dose to make it more approximate to your weight.

To do so, multiply between 0. For example, if you weigh pounds, your protein intake can range from 20 to 24 grams post workout. From its position stand on nutrient timing, the International Society of Sports Nutrition says that consuming 0. According to the University Health Services at the University of California Berkeley, you should drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

In 1 hour of exercise, your body can lose more than a quart of water. It is not plausible to recommend a standardized fluid replacement because everyone has different variables in their bodies and workouts, says the American College of Sports Medicine. The most natural hydration fluid you can drink is water.

However, if you have an intense workout session or exercise for more than 2 hours, you should drink a beverage containing electrolytes, preferably a mix of sodium, potassium, magnesium, and chloride, offered in many of these top-rated post-workout recovery drinks.

This helps replace the minerals lost when you sweat. Here are some additional hydration tips. When to eat your post-exercise meal depends on your workout and your goals.

Most likely, you will need to go through some trial and error to find what works best for your body. That said, researchers do provide some general guidelines. For instance, if you perform intense weight resistance workouts to increase muscle size, you may want to consume 20 to 30 grams of lean protein and 30 to 40 grams of nutritious carbohydrates as close to your post-workout as possible.

For lighter cardio workouts, they suggest eating a well-balanced meal with the same ratio up to 1 hour after exercising.

Keep in mind that some research suggests that the anabolic window diminishes without adequate carbohydrate and protein intake. The most critical factor, though, in your post-workout meal is not necessarily nutrient timing but just ensuring you are eating the right foods for your fitness goals.

Here are some additional guidelines to consider when planning your post-workout meals including how much of each macronutrient to consume. At a minimum, you should replenish your glycogen stores with carbohydrates within 2 hours of exercise.

The same journal also recommends consuming a protein mixed with your carbohydrate, in the form a supplement or whole foods within the 2-hour period. In the study, researchers discovered that a minute cycling session resulted in a much greater glycogen re-synthesis when carbohydrates were paired with protein consumption than when compared with ingesting a calorie-equated, carbohydrate-only solution within the 2-hour window.

Waiting 3 hours post-exercise did not increase glycogen synthesis. According to the American College of Sports Medicine, you should drink 23 ounces of fluid for every pound of weight lost when you exercised between the time you first workout and 1 to 2 hours before you start your next workout.

Options include a sports drink, coconut water, or an electrolyte supplement available in a pill, powder, or capsule form. Discovering which nutritious foods work best for your body post-workout is often done through experimenting. You can try different whole foods , packaged liquids, and whey proteins and see how your body responds.

But you should strive to have a nutritional strategy in place for each exercise session so that your body can properly recover.

For any questions on nutrition techniques and timing, it may help to speak with a registered dietitian or another healthcare provider.

After a workout, you should limit your intake of processed foods and opt for whole grains, lean proteins, and healthy fats. Remember, you are refueling your body and it will be best served focusing on whole foods. Not eating after a workout can lead to decreased future workout performances, fatigue, low mood, and brain fog.

While skipping a post workout meal after one workout, will not cause long-term damage, developing a pattern of skipping eating could impact your mood and energy levels as well as potentially keep you from reaching your fitness goals. Just like foam rolling or wearing recovery shoes , eating after a workout is key to a sustainable fitness routine.

Consuming the right foods helps your body recover faster, improves your performance in future workouts, replenishes glycogen storage, benefits muscle repair, and provides overall hydration of lost electrolytes.

Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? J Int Soc Sports Nutr. Kerksick CM, Arent S, Schoenfeld BJ, et al. International society of sports nutrition position stand: nutrient timing.

Journal of the International Society of Sports Nutrition. Harvard Health. The importance of hydration. The National Academy of Sports Medicine. The second scoop on protein: When, what and how much? van Vliet S, Beals JW, Martinez IG, Skinner SK, Burd NA.

Achieving optimal post-exercise muscle protein remodeling in physically active adults through whole food consumption. Kerksick, C. et al.

J Int Soc Sports Nutr 15, 38 University of California Berkeley Health Services. Fit facts. ACSM's Health and Fitness Journal. Exercise and fluid replacement. Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men.

Craven J, Desbrow B, Sabapathy S, Bellinger P, McCartney D, Irwin C. The effect of consuming carbohydrate with and without protein on the rate of muscle glycogen re-synthesis during short-term post-exercise recovery: a systematic review and meta-analysis.

Sports Med - Open. Jäger, R. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA.

Nutrient timing: a garage door of opportunity? van Loon LJC. Role of dietary protein in post-exercise muscle reconditioning. Nestlé Nutrition Institute Workshop Series. Vol KARGER AG; National Academy of Sports Medicine.

Low calorie diets: Dangers and considerations. American College of Sports Medicine. Preventing the "low-fuel light" in endurance exercise.

American College of Sports Medicine Joint Position Statement. If you're killing yourself in the gym but not putting the proper nutrition in your body then you're like a hamster on a wheel.

Working hard but not going anywhere. Sure, you might see some decent results at first. But if you continue to neglect the importance nutrition plays in getting a lean and ripped physique, then you'll plateau pretty quick and become quite discouraged with your fitness efforts.

In our article this week, our expert personal trainers in Calgary have put together the basics of a fitness nutrition plan that will help you maximize your workouts and get the ripped results you're after. Looking for a personal trainer Calgary? Jensen Fitness has some of the best personal trainers in the city and provides tailored, goal-specific programs that help our clients achieve incredible, safe, and sustainable results.

For more information on how we can help you achieve your weight loss or fitness goals Calgary, contact us today. Call Us Today! A fitness nutrition meal plan or diet needs to give your body the fuel it requires to get through difficult workouts.

Next, it needs to help you burn fat better by increasing your metabolism. Last but not least, it needs to give you the amino acids necessary for building new muscle tissue. The below nutrients will aid in achieving all three aspects.

Carbs are what give you the energy to execute extremely intense workouts on a consistent basis. Though demonized as of late, nutrient-dense carbohydrates are an extremely important part of a well-balanced fitness nutrition meal plan or diet.

Like all nutrients though, not all carbs are created equal. You'll want to avoid refined carbs, which means the foods have been stripped of their fibre, bran, and other nutrients.

Think white bread and white rice. Healthy fat, to be clear. Monounsaturated fats to be even more specific. While you might think you need to avoid fat in order to get lean and shredded, healthy fats actually play a big part in boosting your metabolism so you can burn calories quicker.

They also do a great job of maintaining hormonal balance within your body. Meanwhile, a fat-free diet can actually be detrimental to your fitness efforts as it's been shown to inhibit muscle growth in those who work out extremely hard.

Looking for online personal training Calgary? Jensen Fitness has you covered! We have some of the best personal trainers Calgary has to offer and have been providing online personal training programs well before COVID struck.

Online Personal Training Calgary. Protein is the most important nutrient when it comes to building muscle. If you truly want to make the most out of your workouts and increase lean muscle mass for that shredded, Gerard Butler in look, then ditch the powders and protein shakes and opt for some of the foods listed below.

While protein is essential for maximizing your workout results, it must be consumed in moderation. Too much will end up packing on additional weight, ruining all the benefits from your cardio. Now that you know which nutrients and foods you should be eating to maximize your workouts and get the results you desire, it's time to put them into action.

Below is an example meal plan that you can use to base the rest of your meals off of so you start seeing gains. Dinner: Salmon, asparagus, brown rice, and whole wheat dinner roll.