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dotFIT Europe Home > Learn > Muscle Gain > FAQs > What kind of snack would you recommend eating after my workout for the best recovery?
Use Pre & Post Snacks to Maximize Performance
on February 13, 2019
Traditional whole foods are not ideal pre- and post-training snacks because of the time it takes to digest solid food including extraction then absorption of the needed nutrients (about 2-3 hours). Although nutrition bars with the proper carbohydrate, protein and fat ratios can be effectively used before and after exercise, liquid is generally better for the simple reason of speed to the muscles. More...
Load Your Energy Systems for Peak Performance
on February 13, 2019
The athlete’s goal is to have their stomachs relatively empty while energy stores are full at the start of training or competition. Following a specific eating pattern can maximize the storage and production of energy. By properly loading your energy systems (phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and optimize performance during activity. More...
Performance Nutrition 101
on February 13, 2019
Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals. More...

What kind of snack would you recommend eating after my workout for the best recovery?

On Wednesday, February 13, 2019

Question: What kind of snack would you recommend eating after my workout for the best recovery?  What’s the ideal protein/carb/fat ratio?

Answer: It depends on your sport. If you are an endurance athlete, you want a significantly higher carbohydrate (CHO) to protein (P) ratio than most other athletes – somewhere in the range of 2-4 grams of CHO to 1 gram of protein with relatively low fat. Where you fall in that range will depend on the length of the activity; the longer the activity the greater need for a higher CHO to protein ratio.

Using a powder such as the dotFIT™ Pre/Post Workout and Meal Replacement Formula or FirstString™ gives you the proper starting materials and allows you to make the drink according to the percentages that you need. Add whatever you like to the mix in order to adjust the CHO, protein and calories where you want or need them.