The most important meal

Have you heard the saying, 'breakfast is the most important meal of the day'?

While I agree with the sentiment that breakfast is super essential in every person's diet, I do disagree that it's the most important meal.

What, in my opinion, is the most important meal of the day?

The one you eat following your workout!!

Now, if you are saying, "Well, Kim, I don't work out..." - then you are definitely visiting the wrong website. The lady speaking to you behind these words is adamantly supportive of physical activity for optimal health. So, no matter how you exercise, I believe it's absolutely necessary that you do. If you want to live a life full of energy, vigor, vitality, and satisfaction, that is!

Okay, anyway, back to business.

The 'post-workout' meal... WHY is it so important?

Because, when utilized correctly, the first meal following your exercise session can be THE reason why you see results from your workouts. (results like: fat loss, muscle/strength gain, AND improved performance)

It's true!

Supportive nutrition in the hour after your workout can be the biggest reason why your muscles recover and grow stronger AND why your muscles become better fat-burning machines.

Let's dig a little deeper...

I recommend eating a meal or drink consisting of carbs and protein after a strenuous workout.
For the serious athlete or physique competitor, a 2:1 mixture of quick-digesting carbs and quick-digesting protein (like a source of sugar + whey protein) will be best.
For the more moderate exerciser who simply wants to a) stick with whole foods, and b) get that excess fat off the body - a meal with any sort of starchy carb and lean protein will do.

Why?
Well, when you eat starchy carbs, your hormone insulin tends to spike up. Now, insulin is like the gate keeper to your cells. It allows the cells to grab nutrition from the blood stream. Cells throughout your body don't get to "eat" if insulin is not around.

So, when you eat a meal rich in starchy carbs/grains (like breads, pastas, oatmeal, rice, potatoes, etc, etc), insulin arrives in full force. If you have NOT exercised in the last 2-3 hours, then insulin will shuttle any unutilized fuel straight into the fat cells. Not what we're looking for.

BUT - if you HAVE exercised in the last 2-3 hours, your muscles are absolutely craving some nutrition to help them build back up after you knocked 'em down! So, insulin shoves all that quality nutrition straight into your muscles!

And once the muscles take in those quality nutrients, it can replenish its carbohydrate stores (for energy) and use the protein to build the muscle back up to be bigger and stronger AND better at burning fat!!

So...
If you are either skipping that meal/snack after your workout OR you are avoiding starchy carbs in order to be 'healthy'... you are completely missing the benefit of post-workout nutrition.

Use that time after your physical activity to give the muscles what they need! Put together a meal/snack rich in starchy carbs and protein (and low in fat, because we don't want fat to slow down digestion in this case) - eat it within that hour after your workout - and reap the benefits (better body composition, higher metabolism, more energy, etc) of all your hard work in the gym!

Want some ideas?
Here ya go...

-Chocolate milk (skim)
-A low-fat protein shake, including fruit
-Cereal and milk... or cereal and fat-free/low-fat yogurt
-Oatmeal and fat-free/low-fat cottage cheese
-Chicken and sweet potatoes/rice/pasta
-Egg whites and fat-free cheese wrapped in a tortilla

This is NOT an exhaustive list. But it's a start for those of you who don't utilize post-workout nutrition at all.

If you have any questions about what YOU eat after your workout (or if you want to share your regimen), please feel free to comment!

Cheers!