Trainer Ash Scarrott delivers this ideal after-training recovery feast
Your workout just ended, but as far as your muscles are concerned, you’re just getting started on the mass- and strength-gaining process.
Getting bigger and stronger is all about recovery, and that depends on rest (including a good night’s sleep) and a nutritional post-workout meal.
A hard training session without proper post-workout nutrition is like putting in a full day’s work but never cashing in your paycheck. (Okay, not exactly the same, but close enough.)
Not sure what to eat (and drink) for the best results?
Los Angeles-based celebrity trainer Ash Scarrott, owner of Body by Ash and ambassador for The After Bar, offers his favorite post-training nutrients to make sure you cash in on those gains you just worked so hard for.
EXAMPLE OF POST-WORKOUT DRINK FOR MORE MUSCLE
Immediately after a workout, Scarrott’s go-to recovery drink consists of the following, mixed in water:
- 50 grams or so of fast-digesting carbohydrates via 1-2 scoops of Gatorade powder, dextrose, or cyclic dextrin.
- 1 scoop of whey protein powder (preferably Whey Protein Isolate).
“Following the end of a tough training session, I like to get the quick-digesting carbohydrates to help replenish lost glycogen in the muscles and start the recovery process” says Scarrott.
“A high glycemic index (GI) carb source like Gatorade is easy to digest and quickly absorbed into the muscles. The whey protein is also super-fast-digesting and of course, is key for muscle recovery”.