The content of your High Intensity Workout post-workout meal is vital for building lean muscle tissue but what you don’t eat after your High Intensity Training Workout is just as important. Why you might ask? Well, you have just invested a lot of time and energy in your High Intensity Training Workout and your next goal is to grow your muscles by building that all important lean muscle tissue. There are many foods that will actually impede the digestion of protein, reduce your ability to re-hydrate, and may upset your stomach. As a general rule, you want to eat within one hour of High Intensity Training and try avoid greasy, high-fat, high sugar, extra salty/spicy foods in your post High Intensity Training Workout meal. You may be very hungry both mentally and physically, but remember your muscles are hungry, too. Do you want to feed or starve your muscles? Feed them, of course, and within the one hour window of opportunity to grow!
So, after your High Intensity Training Workout, take the time to plan out your post-workout meal and try to avoid some the following meal examples by substituting their “healthy alternative” as your post-workout meal.
Post-workout Choices
Breakfast
Avoid: Egg, Cheese, & Sausage Burrito or Biscuit and a Latte’
Healthy Alternative Post High Intensity Workout Meal
4 or 5-Egg White Omelet with mushrooms, tomatoes, and cheese;
Whole-grain muffin & honey; Sliced Melon; Apple juice & 16 oz. water
Avoid: Sugary refined cereal, two doughnuts and a Latte’
Healthy Alternative Post High Intensity Workout Meal
Oatmeal with skim milk & berries
Two slices whole-grain toast with honey & peanut or almond butter
Orange or Grapefruit Juice & 16 oz. Water
Avoid: Two large pancakes with three fried eggs, bacon, sausage, & syrup; coffee
Healthy Alternative Post High Intensity Workout Meal
Two large whole-grain pancakes or waffles with walnuts, berries, and honey;
Two poached eggs; Green Tea & Lemon; Orange or Grapefruit juice & 16 oz. Water
Lunch or Dinner
Avoid: Loaded Fries with Chili & Cheese; Fried Spicy Chicken Sandwich;
Milk Shake & Carbonated Drink
Healthy Alternative Post High Intensity Workout Meal
Large Baked potato with low-fat sour cream, broccoli & parmesan cheese;
Grilled Chicken Sandwich; side salad; tea & 16 oz. water
Avoid: Triple Bacon Cheese Burger with Lettuce, Tomato, & Mayo on Bun;
Large French Fries; Fried Apple Pie; Carbonated Drink
Healthy Alternative Post High Intensity Workout Meal
Whole-grain Sub with Roast Beef & Swiss cheese; lettuce & tomato, and olive oil
Baked Sweet Potato; Cup of Fruit & Yoghurt; Tea & 16 oz. water
Avoid: Beef Taco Salad with Sour Cream & Cheese; Hot-fudge Brownie Sundae;
Carbonated drink
Healthy Alternative Post High Intensity Workout Meal
Low-fat large Chicken Caesar Salad with extra grilled chicken; 1 or 2 large slices of thin crust cheese pizza; tea & 16 oz. water
Avoid: Fried Fish & French Fries; Cole slaw; Boston Baked Beans;
Three biscuits & butter; Key Lime Pie; Carbonated drink
Healthy Alternative Post High Intensity Workout Meal
Grilled Salmon with Rosemary Potatoes; Grilled green beans, zucchini, & yellow squash
Strawberries and whip cream; Side Salad; Tea & 16 oz. water
Tags: high intensity strength training, High Intenstiy Training Workout, post workout nutrition
Leave A Reply (4 comments So Far)
butcher
104 days ago
Hi Jim,
Cant help but notice you advocate eating lots of whole grains and grain based foods, we should avoid grains like the plague, For one, their highly toxic, they wreak havoc in the intestines and cause inflammatory problems, grains are nothing more than a cheap source of calories, for as a species, we have evolved as hunter gatherers.
Its impossible to say “exactly what paleolithic man ate, but one thing’s for sure, grain’s were not on the menu!
The likes of Dr Doug Mcguff, Mark Sission’s, and Art De Vany are now making this clear.
butcher
103 days ago
Thanks for showing my comment, i guess its not good for business when someone actually has a difference of opinion.
admin
101 days ago
I agree, we should be eating more unprocessed foods, but not necessarily the exact same as cave men did. Personally, I don’t think we have to get into “cave man” theory or research to see that hunter-gatherer diets are healthier than processed foods and other man-altered foods. That’s common sense…
My concern is that you’re bluntly condemning and recommending removing all kinds of grains and starches (and what about dairy, which is an excellent source of quality muscle-building proteins). This outrageous claim is typically made based on the assumption that agriculture arrived 10,000 (plus or minus) years ago and any foods produced bby the modern agriculture system are “bad” and shouldn’t be consumed, because our bodies aren’t genetically engineered to consume them. This assumption is false…
Carbohydrates and grains which are very minimally processed or completely unprocessed do exist and are healthy to consume.
Also, some people can metabolically handle most or all starches and grains just fine. Some cannot.
To condemn natural foods like oatmeal, brown rice, whole grains, sweet potatoes, etc. , especially for active and healthy people, makes no sense whatsoever.
On a side note, no one knows for sure how our ancestors ate. Plus, a lot of their diet would depend on their culture and climate plus geography. Because of this, the amount of carbs eaten probably varied.
Based on this, I would at least agree that we’re definitely better off eating natural foods than refined and processed foods, but to cut out and condemn all grains and carbs as “bad” is foolish at best…
admin
101 days ago
Relax. I have a life outside of monitoring the blog every hour…