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Last Updated on January 7, 2021
>> Post-Workout Plan: After your last rep, immediately take down 20-40 grams of fast-digesting whey in water. Optionally, you can add 3-5 grams of creatine to replenish your explosive energy stores.
1-Hour Post-Workout
Your body is now ready for a nice dose of whole food. The aminos and carbs you had in the shakes have been absorbed and used up. Your body will be craving some good protein and carbs that will digest slower for a sustained insulin release and trickle feed of aminos.
>> 1-Hour Post-Workout Plan: A good option combines white rice, steak and broccoli. You could also have fish, chicken, or whatever high quality protein and carbs your prefer. You should be shooting for around 40 grams of protein and 40-80 grams of carbs.
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