As a trainer & nutrition coach this is one of those questions I get asked ALOT ‼️ Best answer👉 Eat a combination of a good, complex carbohydrate & protein within 45 min.,or as soon as possible. ✳️
Why? Because after working out muscles are primed for breaking down, glycogen (carbohydrate) stores are reduced, cortisol & other hormones that break down muscle are high, inflammation is caused by the exercise & muscle damage. Eating good, quality carbs & protein soon after helps to nourish, repair & build the muscle while the muscles are primed to absorb all the nutrients.
Things to try💪 protein shake, maybe almond or peanut butter on whole wheat bread or rice cake, chocolate milk, 3 or 4 ounces of chicken breast with brown rice or 1/2 sweet potato.
So, go lift, exercise, refuel, build muscle & see those #gainz💪