what to shove in your face after class

I've had a few people ask me what they should be eating after class to maximize the massive gainz you're working towards.  So what exactly should you be stuffing in your face? No, not a fu**ing shawarma platter.

When you guys are doing a class as amazing and intense as #bodiesbyphil, it takes a toll on your body.  When you're lifting weights, you are quite literally ripping apart muscle fibres inside of you.  This sounds bad, but with proper form, recovery and post-exercise nutrition your muscles build back stronger than they were before so you can really make those dumbbells your bitch next time you're in.

Here's what I recommend goes into your face after classs...

Within 10 minutes of class ending:

  • 30 grams of natural whey protein concentrate/isolate
  • 3 grams of branch chain amino acids
  • 300-500 ml of water

(these are supplements and no, they aren't steroids or some bullshit and they won't make you look like a bodybuilder)

Within 30-45 minutes of class ending:

  • 1 serving of a high quality protein source (lean meats, beans, eggs, etc.)
  • 1 serving of high quality carbohydrate source (quinoa, variates of brown rice, sweet potatoes)
  • As many veggies as you can cram into your mouth (salads with kale/spinach, for example)
  • A healthy fat source (nuts, avocado, natural nut butter, etc.)
  • 300-500 ml of water

What to avoid after a class:

  • NOT EATING
  • NOT DRINKING WATER
  • CAFFEINE
  • ALCOHOL
  • FRUIT JUICE/SODA
  • SUGARY SNACKS
  • LOTS OF SALT

This is a very general guideline but gives you an idea of how to make your muscles happy after a workout.  

Questions, comments, concerns or compliments?
Phil

 

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