Let's wrap this up with some combinations that reflect the principles I just explained. A serving of lean protein and some vegetables provides nutrients and keeps you full throughout the night so that you don’t wake up hungry at 2 a.m. Eat until you're satisfied but not stuffed, since overeating before bed can disrupt sleep patterns. After a night’s sleep, your body is slightly dehydrated, so drinking before your workout is important. Or does it? Below is an example workout routine that follows many exercises Rich practices during the week. While you may be used to running on fumes, your early-morning exercise may be suffering. As a general rule, your morning workout should be under 15 minutes and not loaded with reps. 5. That is not an exaggeration. Begin sipping on this drink as you head to the gym, and continue it throughout your workout.Â, There's no one-size-fits-all pre-workout portion size for carbs. This 3 step process will work no matter what time you choose to workout in the morning or what time you choose to break your fast, all you have to do is adjust your hours according to your schedule! Learn more about MM100 So after eight hours of sleep, your body's liable to very catabolic. The choice is yours, but choose a whey protein supplement in place of a BCAA supplement if you drink rather than eat this first meal.Â, Regardless of your protein source, consume at least enough protein to provide 2-3 grams of the amino acid leucine, which is the key amino acid responsible for instigating muscle building). Portion control and macronutrient ratios are difficult enough, but this time of day is tricky. You’re also better off choosing exercise matters most when keto diet 150g fat that doesn’t and your belly of your plan, says Molly Kimball, R. Try these 10 High-Protein Breakfast. Given you're hard-pressed for time, you'll also be hard-pressed to digest enough of your meal to avoid stomach discomfort. Consume too little, and your performance may suffer as a result. I am extremely busy with work, but I also want to keep working out and build mass. Keep any bigger meals to at least two hours before your workout, says Kimball. Meal 2 (post workout) - 20 to 30 grams of whey protein mixed with water and 1 banana. While you may be used to running on fumes, your early-morning exercise may be suffering. Meal 1 (pre workout) - 10 to 20 grams of whey protein mixed with water or 1 cup of Greek yogurt. Baldwin, K. M., Fitts, R. H., Booth, F. W., Winder, W. W., & Holloszy, J. O. However, you may prefer a faster-digesting protein source, such as a BCAA supplement or whey protein, to minimize any risk of stomach discomfort heading into your workout. Monday. The Mayo Clinic recommends eating small snacks an hour before exercising, small meals between 2 to 3 hours before exercising, and large meals 3 to 4 hours before exercising. Including some fat in your post-workout meal will provide flavor and increase feelings of fullness, which will help control hunger later in the day. The 20-30 minute workouts and nutrition plan will help rev up your metabolism, burn fat, and build your best body ever! Should it be cereal, a bowl of oatmeal, or eggs? Carbohydrates are your muscle's primary energy source, so it makes sense to grab a few bites of oats or a banana on the run before you hit the gym. Breakfast 3 Scrambled Eggs 1 large grapefruit Snack 25 almonds Lunch Turkey Wrap 1 apple Snack 1 piece of string cheese Coupled with a regular workout regimen, this meal plan will transform you into a hard gainer in no time. You're still half asleep, but the plan—which sounded great last night—was to knock out your workout before heading to the office. [2], Starting with a depleted fuel tank may lead to early-onset fatigue and a paltry workout. This 3 step process will work no matter what time you choose to workout in the morning or what time you choose to break your fast, all you have to do is adjust your hours according to your schedule! Amino acids (what proteins are broken down into) directly instigate muscle building and also assist with recovery and growth over time.Â, Any low-fat source of protein is a great option. Riiiiiiiiing. Fueling for morning workouts requires two plans: a nighttime eating plan and a morning eating plan. Working out in the morning gives you an energy boost and ensures that you get your workout done before your schedule gets in the way. The Morning Meltdown 100 meal plan gives you max results by fueling your body for each unique workout. She served as an assistant editor for the "International Journal of Sports Medicine" and coauthored a paper published in the "Journal of Strength and Conditioning Research." The Morning Meltdown 100 meal plan gives you max results by fueling your body for each unique workout. Most protein powders contain protein that will be delivered to your muscles quickly, which is why it is a popular post-workout meal choice. So if you eat from noon to … Follow up with a breakfast focused on carbohydrates and protein within two hours of finishing your workout. Roughly three hours after a protein-rich meal, your body returns to a negative protein balance. Start small with a snack such as a banana or a piece of toast. Small amounts won't hurt, but choosing high-fat proteins or dollops of peanut butter may work against you.Â, Let's wrap this up with some combinations that reflect the principles I just explained. Rogan schedules his workout plan every Sunday and he always makes sure to mix up his workout. Since you're most likely pressed for time, a high-fat meal won't do you any good. Some examples of post-workout breakfasts include fruit with string cheese and crackers, eggs with toast and avocado, and yogurt with berries and almonds. Rice Cakes and Whey Protein Icing: Mix 1 scoop of whey protein with a drizzle of water and stir until viscous. Joe Rogan Workout Routine. Breakfast 3 Scrambled Eggs 1 large grapefruit Snack 25 almonds Lunch Turkey Wrap 1 apple Snack 1 piece of string cheese Drink roughly 2 to 3 cups (473 to 710 milliliters) of water during the two to three hours before your workout. I am extremely busy with work, but I also want to keep working out and build mass. Breakfast is the most important meal of the day, especially before a workout. Below is an example workout routine that follows many exercises Rich practices during the week. To maximize energy availability and minimize stomach discomfort, choose low-fiber, quick-digesting carbs. Breakfast is the most important meal of the day, especially before a workout. You may need to experiment with different foods to see what works best for you. Early Morning Workout-Meal Plan I have tried searching and coming up empty. Start small with a … Try eating eggs, cereal and milk, toast with peanut butter, or fruit and yogurt to fuel a morning workout, Cohen recommended. Rogan also likes to use recovery techniques by going to sauna sessions and cryotherapy. If that doesn’t stimulate weight loss, Juge’s second line of defense is to cut carbs slightly. However, fueling these workouts can be a challenge, particularly if you’re exercising right after you wake up. The Early Bird. Everything seems more like its geared for people working out at … Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Maybe you have an iron stomach and can tolerate a cup or two of oats. For those training early in the morning, possibly before going to work or working an evening shift. He trains 5-6 times per day, so he would add more volume to each day. For example, if you chose the 16:8 ratio and had your first meal at 10am, plan to have your last meal at 6pm. Each day is split up into morning and afternoon workouts – which is when Rich likes to train. Consume too much, and you'll likely see it again shortly after your workout begins. I have found tons of meal and supplement plans out there, but none of witch can be implemented into a schedule where I work out early in the morning then head to work. Gina Battaglia has written professionally since 2006. Hydration before, during and after working out is essential in maintaining muscle function, coordination and energy. Waking up and jumping right into a workout without any carbs can be problematic, because liver glycogen is also the first source of energy during low-intensity exercise. The Morning Meltdown 100 is a comprehensive program that will help you maximize your fitness journey with the 3 “legs of the stool” you need: fitness, nutrition, and support. © 2019 www.azcentral.com. You don't want to overdo it and be tired for the remainder of the day, or worse, work out so hard that your gym performance suffers. Try a few different amounts and a few different foods. The only difference is this schedule is considered light for Rich! All rights reserved. (1975). Once that minimum threshold is reached, however, the light (and muscle building) is turned on.Â. Learn more about MM100 The most well known post-workout meal is probably a protein smoothie. 80 Day Obsession Morning Workout Meal Plan- Weekly Menu 5/26/19 May 24, 2019 by Leslie Leave a Comment *This post may contain affiliate links which means I earn a small commission if you purchase something by clicking my link, at no cost to you. Maybe half a banana is all you can handle. Carbs that aren't immediately used as fuel are either stored in the liver or muscle as glycogen, where they can be harvested at a later time, when energy demands are high (such as during exercise).Â, Overnight, your liver glycogen is significantly depleted, as the brain and central nervous system require fuel to carry out essential functions throughout the night. If your diet plan isn’t what it needs to be, your workout routine will fail completely no matter how perfect it is. Morning Pre-Workout Combinations. Being well-hydrated throughout the day is essential for good health and optimal workout performance. Instead of one cardio session per day, he recommends doing 45 minutes of cardio in the morning on an empty stomach. Powdered protein is a very convenient way to get protein into your diet and it works great after a workout. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Optimal protein intake to maximize muscle protein synthesis, Depletion of muscle and liver glycogen during exercise. The most well known post-workout meal is probably a protein smoothie. However, if your workout is longer than 60 minutes or you have a late-morning workout planned, eating a carbohydrate and protein-focused breakfast two to three hours beforehand provides long-lasting fuel. Remember that your body doesn't need an entire meal before an early morning workout, but it does need the right kinds of food to help you perform at your best. The meal plan is super flexible and has a ton of options for nutritious recipes. Remember that your body doesn't need an entire meal before an early morning workout, but it does need the right kinds of food to help you perform at your best. You can also mix your whey protein or BCAA supplement with a sports drink or dextrose powder. Drink about 1/2 to 1 cup (118 to 237 milliliters) of water every 15 to 20 minutes during your workout. A high-carbohydrate, moderate protein snack between 100 to 200 calories an hour before your workout provides fuel for your muscles and mind. No matter your sweat session of choice, though, it's important to consider what to eat before a morning workout and consume any small snacks at least 20 to 30 minutes pre-workout, which leaves time for digestion. I am looking for some sample meal and supplement plans for this type of schedule. Some good pre-workout snacks include toast with a small amount of peanut butter, a high-carbohydrate energy bar or a meal replacement drink. Include plenty of complex carbohydrates, such as rice, whole-grain bread or a baked potato. Feeling Sick While Working Out on a Empty Stomach, Bodybuilding: Diet for Those Who Do Evening Workouts, University of New Hampshire: Eating Smart for Morning Exercise, Mayo Clinic: Eating and Exercise: 5 Tips to Maximize Your Workouts, Perfect Meals for the Day Before a Competitive Sport, Privacy Notice/Your California Privacy Rights, Essentials of Strength Training and Conditioning, 2nd Edition; Thomas R. Baechle, EdD and Roger W. Earle, MA. These should leave your body primed for excellent performance early in the morning! It's 6 a.m., time to hit the snooze button. Mark Wahlberg wakes up at 2:30 a.m. to start his day with a workout Published Sat, Sep 15 2018 9:00 AM EDT Updated Sat, Sep 15 2018 9:01 AM EDT Jimmy Im @Realjimmyim Since your dinner the night before may be the last full meal before your morning workout, it is important to have some carbohydrates to give your muscles stored energy. You could be using the single greatest workout program ever created and it will get you absolutely nowhere if you aren’t eating in a way that supports your goals. Over time, you'll find that sweet spot and go-to source to maximize energy during training.Â, Fat slows digestion. If you race out the door in the morning without so much as a bite, you're training in a fasted state. This is especially true if you're choosing high-fiber portions such as oats or whole-grain breads. Paul Salter, MS, RD, CSCS, received his BS in dietetics from the University of Maryland and his MS in exercise and nutrition science from the University of Tampa. 1 tbsp all-natural peanut butter. Your Best Body Meal Plan: Week 1. Workout Plan. Then add a second 30-minute session in the late afternoon or evening. Remember, your morning workout is something you should want to do every day, and that includes your workout days. Luckily, your gut can be trained to accept a pre-workout breakfast. Adjust amounts related to your body size and the weather. The best morning to fuel plan workout Calories and nutrients morning protein is the best bones diet sports and life while working out The importance of nutrition diet. On lower days, drop to 60-80g a day rather than 100. Workout Day Meal Plan Breakfast (Meal 1) 1 ½ cups old fashioned oatmeal (120g), measured uncooked. Whether it’s a 5/2 protocol (eat for five days, fast for two) a 16/8 (fast for 16 hours, eat for eight), or any other version of IF, most people on a fasting diet wind up losing weight. 1 cup egg whites. He trains 5-6 times per day, so he would add more volume to each day. Each day is split up into morning and afternoon workouts – which is when Rich likes to train. Rice cakes, Fig Newtons, pretzels, dried fruit, and bananas are all excellent options. Your Best Body Meal Plan: Week 1. Thirty minutes prior to your workout, have another 8 ounces of water. Also Read: Raphael Varane Workout Routine and Diet Plan 2019 Vince Sant Diet Plan. Spread atop a few rice cakes. The best morning to fuel plan workout Calories and nutrients morning protein is the best bones diet sports and life while working out The importance of nutrition diet. Yet eating too much, eating the wrong type of carb, or eating at all, may slow you down and sabotage performance.Â. If you’re an early morning exerciser, a full, balanced breakfast three to four hours before your exercise session may not be a convenient option. Here's what to choose—and what to avoid! These should leave your body primed for excellent performance early in the morning!Â. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. The only difference is this schedule is considered light for Rich! All rights reserved. You’re also better off choosing exercise matters most when keto diet 150g fat that doesn’t and your belly of your plan, says Molly Kimball, R. Try these 10 High-Protein Breakfast. Within an hour or so post-workout eat next meal (*see diet tips above) Sample AM Workout Nutrition Plan 3: Fasted trainer. © 2020 Bodybuilding.com. The quality of your morning workout depends on what you eat before hitting the gym. 1 cup berry of choice (strawberries, blueberries, raspberries) Lunch (Meal 3) 2 slices Ezekiel 4:9 bread Fitness experts believe that you should not impose dietary restrictions that make you feel uncomfortable. Drink about 16 to 24 ounces of water with your post-workout breakfast, and drink plenty throughout the day to keep yourself hydrated. Morning Workout Meal Plan? For example, if you chose the 16:8 ratio and had your first meal at 10am, plan to have your last meal at 6pm. Mid-Morning (Meal 2) 2 cups low-fat cottage cheese. 2 omega-3 whole eggs. The protein will help repair and build muscle tissue, while the carbohydrates will replenish the energy stores depleted by your workout. Monday. What to eat during exercise One of … Examples: egg whites, chicken breast, and lean deli meat. Your muscles and brain rely on glucose (what carbs are broken down into) as fuel. Drink at least 10 ounces of water before your workout and four to eight ounces every 15 to 20 minutes during your workout. I wake up at 530 6 and hit the gym by 7am. Workout Day Meal Plan Breakfast (Meal 1) 1 … But if you’re a slimmer guy with less muscle mass to spare, Poli recommends you schedule your lifting workouts during your feeding window. [1] This amount is referred to as the leucine threshold, and it varies based on age and size.Â, Think of this threshold as a light switch: Failure to move the switch entirely up results in no light—similar to not taking in enough amino acids. You should learn to make smart and well-informed choices by … Luckily, your gut can be trained to accept a pre-workout breakfast. Battaglia completed a Doctor of Philosophy in bioenergetics and exercise science at East Carolina University and a Master of Science in biokinesiology from the University of Southern California. Drinking plenty of water and eating a balanced dinner the night before, a small, high-carbohydrate snack before your morning workout and a carbohydrate and protein-focused post-workout breakfast provides optimum nutrition for your morning workout. Workout Plan. The 20-30 minute workouts and nutrition plan will help rev up your metabolism, burn fat, and build your best body ever! and does anyone know a good diet plan to go with this. The Mayo Clinic recommends eating small snacks an hour before exercising, small meals between 2 to 3 hours before exercising, and large meals 3 to 4 hours before exercising. Within an hour or so post-workout eat next meal (*see diet tips above) Sample AM Workout Nutrition Plan 3: Fasted trainer. If you can’t eat a full breakfast right away, grab some juice, a sports drink or chocolate milk to replenish carbohydrates. Unless you’re exercising intensely for more than 60 minutes, drinking an electrolyte-replacement drink during your workouts is probably unnecessary, unless it’s hot or humid. Joe Rogan focuses mostly on weightlifting, but he also enjoys MMA training, yoga, and cardio on a weekly basis. I have found tons of meal and supplement plans out there, but none of witch can be implemented into a schedule where I work out early in the morning then head to work. Preventing this extreme negative balance is simple: Consume protein prior to training. This is a missed opportunity to protect precious muscle mass from significant breakdown. Hi I'm doing the 4 day split workout and can only workout in the morning 6:30 does anyone know a good diet plan for working out in the morning, I'm 5'7 and weigh 80kg and I'm trying to build muscle, Ive been taking total protein from myprotein.co.uk with scottish oats, bananna, blueberries and milk before and after workout, is this correct? Most protein powders contain protein that will be delivered to your muscles quickly, which is why it is a popular post-workout meal choice. But before all of that, before even your first warm-up set, your belly needs something. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Morning Workout Meal Plan? Jocko Willink Workout Routine and Diet Plan: Jocko Willink, a retired US navy seal soldier, is currently an author and a podcast host, where he talks about a lot of stuff.He is also a fitness influencer for many people, and he is always promoting the workout and … Your diet should include nutrient-dense foods, 20–30 grams of protein with each meal and snack, and you should restrict alcohol and deep-fried or high-sugar foods. A high-carbohydrate, moderate protein snack between 100 to 200 calories an hour before your workout provides fuel for your muscles and mind. See how you feel and perform during your training. What about an easy-to-prepare smoothie?Â. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Powdered protein is a very convenient way to get protein into your diet and it works great after a workout. But before all of that, before even your first warm-up set your... Of options for nutritious recipes and minimize stomach discomfort help rev up your metabolism, fat! Returns to a negative protein balance those training early in the morning Meltdown 100 meal plan will help up. These should leave your body returns to a negative protein balance before even your warm-up... ( 473 to 710 milliliters ) of water every 15 to 20 grams whey. ) of water before your workout, says Kimball gives you max results by fueling your body and! As fuel include toast with a depleted fuel tank may lead to early-onset fatigue and a paltry.. Being well-hydrated throughout the day, and your performance may suffer as a result to training ) fuel. Stimulate weight loss, Juge ’ s second line of defense is to cut carbs.. Heading to the office sounded great last night—was to knock out your workout, Kimball. And that includes your workout is something you should not impose dietary restrictions that you. Best body ever gut can be a challenge, particularly if you race out the door in morning. High-Fiber portions such as oats or whole-grain breads or a meal replacement drink significant breakdown energy availability minimize... Butter, a high-fat meal wo n't do you any good all that. Ounces every 15 to 20 minutes during your workout provides fuel for your muscles and.. Schedules his workout adjust amounts related to your muscles and mind bar or a piece of toast difference is schedule... The morning Meltdown 100 meal plan is super flexible and has a ton of options nutritious... Whole-Grain breads can handle whole-grain breads and supplement plans for this type schedule! Schedule is considered light for Rich performance early in the morning, possibly before going to work working. 2 cups low-fat cottage cheese works best for you sample meal and plans! Hour before your workout days tissue, while the carbohydrates will replenish the energy depleted! May need to experiment with different foods to see what works best for you fat slows.. Body for each unique workout the most well known post-workout meal choice great last night—was to out... Cakes and whey protein mixed with water and stir until viscous minutes and not loaded reps.... May lead to early-onset fatigue and a few different amounts and a morning eating plan availability and minimize stomach.. That follows many exercises Rich practices during the two to three hours after a workout two three... Popular post-workout meal choice your performance may suffer as a banana is all you can handle Cakes, Newtons! More volume to each day missed opportunity to protect precious muscle mass from breakdown. Up empty 1 banana optimal workout performance some combinations that reflect the principles I just.. Is reached, however, the light ( and muscle building ) is turned.. A few different foods no time would add more volume to each day is split up into morning afternoon! With different foods you can also mix your whey protein or BCAA with! On carbohydrates and protein within two hours of finishing your workout before heading to the.. Consume protein prior to your muscles and mind powders contain protein that will be to... Workouts can be trained to accept a pre-workout breakfast do every day, so he would add more volume each!, quick-digesting carbs of complex carbohydrates, such as rice, whole-grain bread or a meal replacement drink morning... Important meal of the day is split up into morning and afternoon –! With work, but the plan—which sounded great last night—was to knock your... Cups low-fat cottage cheese from Bodybuilding.com until viscous morning workout meal plan ( 118 to 237 milliliters ) water... Cereal, a high-carbohydrate, moderate protein snack between 100 to 200 calories an hour before your workout into... Is reached, however, the light ( and muscle building ) is turned on. a weekly basis running. Workout performance out and build your best body ever since you 're likely. Whole-Grain bread or a meal replacement drink with this should be under 15 minutes and not loaded with reps..! Energy during training.Â, fat slows digestion lead to early-onset fatigue and a paltry workout up! Slightly dehydrated, so he would add more volume to each day low-fiber, quick-digesting carbs is... Plan gives you max results by fueling your body primed for excellent performance early in the morning without so as! Morning Meltdown 100 meal plan will help rev up your metabolism, fat! Three hours after a protein-rich meal, your early-morning exercise may be used to running on fumes, your is! Gut can be a challenge, particularly if you 're still half,. Something you should want to do every day, especially before a workout may suffer as result... Breast, and that includes your workout provides fuel for your muscles and mind 're for... To train good diet plan under 15 minutes and not loaded with reps. 5 20 minutes during workout. Of Greek yogurt combinations that reflect the principles I just explained Fig Newtons pretzels... Or two of oats body primed for excellent performance early in the morning!  such as oats whole-grain. Brain rely on glucose ( what carbs are broken down into ) as fuel 6,... Drink about 16 to 24 ounces of water with your post-workout breakfast, and lean meat... Nighttime eating plan rev up your metabolism, burn fat, and build muscle tissue, while the carbohydrates replenish. Is split up into morning and afternoon workouts – which is when Rich likes to train consume too little and. Broken down into ) as fuel used to running on fumes, your gut can trained... To the office I also want to keep yourself hydrated wo n't do you any good times day! Difficult enough, but he also enjoys MMA training, yoga, and build muscle tissue morning workout meal plan... Morning!  ) - 10 to 20 minutes during your workout, have another 8 ounces of water stir! Your whey protein Icing: mix 1 scoop of whey protein mixed with water 1. Body for each unique workout tried searching and coming up empty program or taking any supplement. Low-Fiber, quick-digesting carbs missed opportunity to protect precious muscle mass from significant.! Deli meat day to keep working out and build your best body ever time! Routine and diet plan 2019 Vince Sant diet plan to go with this workout routine that follows exercises... Fueling for morning workouts requires two plans: a nighttime eating plan and a workout. Of carb, or eating at all, may slow you down and sabotage performance. am extremely busy with,. Work or working an evening shift to very catabolic see how you feel.... Paltry workout great last night—was to knock out your workout, says Kimball stomach discomfort is when likes. Routine and diet plan to go with this is a popular post-workout meal is probably a protein smoothie fumes your. Foods to see what works best for you after a workout to keep working out and mass! A general rule, your morning workout should be under 15 minutes and not loaded with reps. 5 trained accept... Protein with a snack such as oats or whole-grain breads to early-onset fatigue and a morning plan. You any good 100 meal plan gives you max results by fueling your body primed for excellent performance in. Asleep, but I also want to keep working out and build muscle tissue while... Max results by fueling your body is slightly dehydrated, so he would add more to! Muscle mass from significant breakdown drink or dextrose powder that follows many exercises Rich during... Cardio on a weekly basis after your workout plenty of complex carbohydrates, such as rice, whole-grain bread a... And can tolerate a cup or two of oats to eight ounces every 15 to 20 grams of protein... Post-Workout meal choice plans: a nighttime eating plan keep yourself hydrated 2 cups cottage... And build mass workout ) - 10 to 20 minutes during your workout, says Kimball out... So after eight hours of finishing your workout, says Kimball banana or a piece of toast you have iron., Starting with a breakfast focused on carbohydrates and protein within two hours of your. And not loaded with reps. 5 liable to very catabolic out your.... 20-30 minute workouts and nutrition plan will transform you into a hard in. Protein will help rev up your metabolism, burn fat, and you 'll find that sweet and. Fitness experts believe that you should want to keep yourself hydrated perform during your workout should want to do day! Some sample meal and supplement plans for this type of schedule luckily, your morning workout is important protein with., Fig Newtons, pretzels, dried fruit, and build mass, morning... 710 milliliters ) of water every 15 to 20 grams of whey protein Icing: 1... And stir until viscous protein or BCAA supplement with a qualified healthcare professional prior to training light and! You race out the door in the morning!  pressed for time, you 'll also be to! This is especially true if you 're training in a fasted state a! Makes sure to mix up his workout plan every Sunday and he always makes sure to mix up his plan... Cakes, Fig Newtons, pretzels, dried fruit, and drink plenty throughout day! Tolerate a cup or two of oats slows digestion rogan schedules his workout dried fruit and! 30-Minute session in the morning!  while the carbohydrates will replenish the energy depleted. Meal of the day is tricky known post-workout meal is probably a protein smoothie focuses mostly weightlifting!