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URL:https://www.learndesk.us/class/4509516924190720/lesson/c9b1fd5d73271c88910035f47aca1eef?ref=outlook-calendar
SUMMARY:What to Eat Post-Workout (After) to recover and grow faster?
DTSTART;TZID=America/Los_Angeles:20260515T190000
DTEND;TZID=America/Los_Angeles:20260515T200000
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Post-Workout: What to eat after training?



Macronutrient
% of Daily Intake
Timing
Examples


Protein
Approx. 30% RDA
15-20 minute after workout
Whey Protein Shake or Lean Meat sources / Veg Sources etc.


Carbohydrates
Approx. 30% RDA
As soon as possible
Brown Rice, Sweet Potato, Vegetables etc. (You might get a way with a few high GI carbs here as you are in a fat burning state after the workout so sugars will be used primarily to refuel muscles fast)


Healthy Fats
None
Do not eat Fat after a workout (this includes oily fish) as it will slow down the absorption of Protein and Carbs
N/A


Water
500-1000mls+
Straight away after (1.5 times per kg fluid (sweat) lost) weigh before and after
Keep Hydrated throughout the day





In Summary:


After workout (upto about 2 hours after) is the best time to consume carbs, as your muscles are crying out to be replensihed so the carbs will be used for re-fueling and less likely to be store during this time.
Its also key to rehyrdate after...

https://www.learndesk.us/class/4509516924190720/lesson/c9b1fd5d73271c88910035f47aca1eef?ref=outlook-calendar
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