In this edition of Ask Dave, we dive into the essential topic of post-workout recovery. As any dedicated athlete or fitness enthusiast knows, recovery is a critical component of any training regimen. Dave shares his personal approach to optimizing recovery with a focus on nutrition, highlighting the importance of consistency and proper meal timing. Whether you’re in a caloric deficit, maintenance, or surplus, Dave’s strategy ensures you give your body the best chance to recover and perform at its peak. Read on to discover Dave’s go-to recovery routine and learn how you can tailor your own plan for maximum results.
Question: Ask Dave: What’s your favorite way to recover after a tough workout?
Dave: Food!
The simple answer is food. It’s nothing magical, just being consistent with my nutrition plan. As long as each meal is structured to support my objectives and timed according to my plan, my post-workout recovery is already optimized.
The same goes for my pre-workout nutrition—it starts the day before or even several days before. If I consistently hit all my meals before and after the workout, I ensure that I’m doing what’s necessary to optimize my energy going into the training and my training recovery.
Here’s my typical food/supplement routine:
- Pre-workout shake: 15 to 30 minutes before training, depending on what I’m training and my specific needs. This will consist of my Grinder Sports Nutrition Pre-workout formulation and the addition of the GSN BCAA’s or 30 g of the GSN Whey Protein Isolate.
- Post-workout shake: 30 to 60 g of 100% Whey Protein Isolate Immediately after my workout.
- Post Workout meal: The shake is followed by a balanced meal within 30 to 60 minutes. The meal will be between 500 and 1,000 calories depending on the objective. This will be roughly 60 g of lean protein and 60 to 150 g of carbohydrates.
- Additional snack/shake: When in a cut I will have another protein shake or BCAA’s + glutamine 60 minutes after the post-workout meal.
As you can see there is a high concentration of caloric intake post workout. This is consistent for me regardless if I’m in a caloric deficit, maintenance, or surplus. By following this plan, I know I’m giving my body the best chance to recover and perform.
If you’re interested in having your own personalized plan, you can hire one of our Sports Nutritionists. Let my team help you remove all the guesswork.