In my private fitness studio in Cliffside Park, New Jersey, I have many discussions with my clients on what to eat after a workout. There are so many different answers and theories on this simple question.

As a personal fitness trainer, it is my responsibility to make sure my clients are knowledgeable about what they eat after a workout session. I tried to give them a few options so I can take the guesswork out for them.

There is a 45-minute to an hour of a window of opportunity for a trainee to eat something either to nourish their body, or replenish what has been lost. Of course drinking fluids during the workout and after is a good idea no matter what kind of activity you doing. Either it is strenght training or cardiovascular fitness, replenishing lost fluids is a very important. Once a client is consistent with hydration during and after workout. The next step is to nourish the body. It is very important what a client eats after work out. Because it can affects only factors such as recovery, rebuilding and also making sure that the body feels right and get stronger and more efficient for the next workout.

A general guideline rule is that after a strength training session. Protein is the key ingredient to help with the muscles. Carbohydrates could be taken in as much as 30 grams after the workout. There is a saying that you have to earn your carbohydrates. Meaning if your goal is weight loss after a workout you should eat less of the carbohydrates and more protein. As a personal fitness trainer, I recommend between 20 g and 40 g of protein after work out. Depending on body weight, and also if one is a female or male.

The next question I get asked a lot in my private fitness studio is what one should eat after cardiovascular session. Of course, we’ve been fully hydrated. A balance meal of a carbohydrate and a small protein, the reason for small protein portion is that that was not that much muscle works that was stimulated and broken down that’s needed for recovery. It is more important to put the glycogen to the muscles due to cardiovascular work. So the rule of thumb not to make it too confusing, as personal fitness trainers, recommend more protein for strength training sessions, And a little more carbohydrates for aerobic sessions. And of course always hydrate with water, or a quality and electrolyte drink that is low in sugar.