How to Calculate What You Need for a Post Workout Snack
So you had a very hard work out and now you are looking for some good recovery nutrition. What should you eat and how much should you eat to maximize your recovery nutrition habits?
Math Lesson – The pounds to kilograms conversion is 2.204 pounds = 1 kg. So if you were 140 pounds you would divide 140 by 2.204 to get your weight in kilograms. 140/2.204 = 64kg.
Weight (lb) / 2.204 = weight in kg
To get your recommended amount of protein intake post workout, you would multiply your weight in kilograms by .25g. So in our example of the 140 pound individual 64kg x .25 = 16g protein.
Weight (kg) x .25g = grams of protein needed post workout
Stay with me here, I know it’s a lot of math. Just one more equation to the recommended amount of carbohydrates needed after a workout. For our example if you weigh 64 kg you would need 64 grams of carbohydrate, easy as that!
Weight in (kg) = the number of grams of carbohydrate
Now that the math is out of the way you can come up with some good post workout meals to help your muscles recover. Some great options are;
Chocolate milk and a Turkey sandwich
Almonds and peanut butter
Greek yogurt and granola
Fruit Smoothie with spinach or almonds
Crackers and Salmon
Eggs and a half bagel
Apple with Almond butter
Hope this helps get you started in the right direction. Leave your questions and comments below.