The post-workout meal is an essential part of improving fitness and building strength. The body needs to repair and replenish itself after breaking down muscles during a workout. Thirty minutes to an hour after training, your body needs proteins and carbohydrates to grow. Healthy fats encourage vitamin absorption and restore energy levels.
In doing my research for the best post-workout food, I stumbled across a heavy hitters’ take. What was this enormous media conglomerate’s #1 post workout food?
Chocolate milk.
Chocolate milk is not food. The article was featured with a photo of two little girls sitting across a table from one another, sipping the refined sugar filled beverage through straws. I wiped away a tear.
Worse still was the article’s recommendation of “Rockin’ Refuel,” a highly processed drink filled with artificial flavors, colors and di-potassium phosphate, a white powdery salt used as a buffering agent, emulsifier and preservative. “Rockin’ Refuel” is definitely not food.
I have nothing against occasional indulgences. On the contrary, I celebrate and encourage them. I was bitter after reading this advice because folks will read this nonsense and think they are making a healthy choice for their bodies.
Whole, real food is my lean, much pun intended. After a tough workout, I’ll sit down to an organic grilled chicken breast for protein, ½ an avocado for my high quality fat and a Japanese yam to supply my system with the starchy carbohydrate it craves. As with nearly every meal I eat, I include a huge pile of greens like arugula or spinach with some olive oil and balsamic vinegar if I’m in the mood.
Now, it’s easy to say “Geez, that’s a lot to prepare for a post-workout meal.” An hour of work on a Sunday grilling some chicken breasts, baking some yams and slicing some avocado will yield the best and healthiest results. If you simply can’t set aside that time or are eating on the way to the office, I suggest 3 or 4 hard boiled whole organic eggs, a handful of blue or black berries and a banana. Wash it down with a tall glass of water, and you’ll be a happy camper while you work.
Stan says
I always thought that chocolate milk thing was bogus. Question though – I routinely make smoothies for post workout recovery with organic frozen fruits (blueberries, strawberries, mangos, bananas), veggies (kale, carrots), yogurts, nuts and whey protein powder. What is your feeling on the powder, whey or soy?
Gabe Kapler says
Hey Stan, good stuff. I’m a fan of your smoothie/shake. Tell you what, I’d suggest whey over soy because I’m a proponent of animal products when possible. There is much more to this conversation and I may address it in an upcoming post. I’ll leave you with this challenge, keep the fruits and veggies, nuts and yogurt in your smoothie, kill the protein powder and eat a hard boiled, organic egg or two. Good luck.
GK
Eddie says
Gabe
What supplements do you like and what is your take on the plant based supplements on the market?
Thanks Eddie
Evan says
Kap,
Great blog, appreciate all the advice on nutrition and working out. Question on the hard boiled egg- should it include the yolk or just whites? Keep up the good work.
Thanks,
Evan
Micah Mann says
Gabe – My trainer and I were just discussing this at my workout this morning. Seems a fad for sure. Almond milk protein drink with banana and veggie max supplements is my post workout food of choice.
Heather Foster says
My husband snickered and told me I should check out your Blog. I assumed it would be about baseball, not realizing that you had retired. At least I had the sport right? This post hooked me. I can’t tell you how refreshing it is to hear an athlete talk about the benefits of whole foods. Everyone is slinging supplements and infomercial workouts and quick results horsecrap.It makes me nuts to see my social media feeds clogged up with this nonsense. No one wants to hear that long term health comes from steady work in the gym and the kitchen. Thanks for not only keepin’ it real, but advocating a well rounded healthy lifestyle.
Also – put a shirt on! We’ll still love you for your mind. 🙂
Terri Torrez says
The chocolate milk shows up pretty heavily in media targeted at working moms. I’ll admit to indulging after an evening run when I don’t have even 5 minutes to spare. Sometimes it’s struggle enough just to make the time to work out. Having said that, my go-to breakfast is 1 hard boiled egg and a banana or Greek yogurt. No reason that can’t also be my post-run snack.
Brandon says
What fat percentage of chocolate milk do you recommend. Also hooked on your posts now.
Jonathan says
Thank you for covering this topic. I have heard the chocolate milk nonsense for years. Let’s work our behinds off in the gym and then polish it off with a sugary drink? No thanks!
Whole foods and clean eating. I’m with you 1000%!
Liv says
Any advice for a plant based eater on what to eat after a workout?