Everyone begins a fitness plan with one goal in mind....RESULTS. And most likely, they want those results YESTERDAY! So, what if there was a way you could accelerate your results? Here's where post workout nutrition comes into play. Post workout meals are important no matter what a persons' goals are......whether it is to lose weight, gain mass, or simply maintain your current body weight. What you choose to eat (or not to eat) will determine how quickly your body recovers after a workout. Failure to eat the right food after exercise — or worse — skipping the post-exercise meal altogether can harm your body.

Right after a workout, your body is in need of nutrients. Your muscles need carbohydrates to replace their drained fuel sources (muscle glycogen) and they need protein to begin the repairing and rebuilding process. This repair and recovery process will improve the condition of your muscles and in return will boost your metabolism.

The sooner you eat, the sooner the recovery process can begin because your muscles are like sponges, ready to absorb everything you feed them, which is why you need to focus on the timing and the quality of this meal. This timing is referred to by many as the "window of opportunity". Your goal is to eat something within the first 30-60 minutes after your workout. The better the nutrients you provide, the better the recovery.

So what do you eat? The best post workout meal option is a liquid source. This is most ideal because a drink can be processed and utilized by your body much faster than eating a whole food meal that takes time to digest. Mix 30 grams of whey protein powder with 60 grams of easily digestible carbs such as orange juice or gatorade.

Finding the time to eat is one challenge, but embracing the mindset that it is okay to fill your body with food after workout is yet another challenge we must overcome.

It is very common for women to skip this post workout meal due to a combination of false beliefs..
- eat less, weigh less
- post workout is when we feel the "lightest"

However, this is the most important time TO put food into your body. This isn't going to sabotage weight-loss efforts. If anything, it will allow you to be more productive in your exercise, which in the long term is going to help you with your weight-loss efforts.

Take your fat loss plan to the next level be ensuring you have the right type of post workout meal within 30-60 minutes after your workout. If you want results, you have to pay attention to nutrient timing.