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What to Eat Post-Workout: The Holistic Hottie's Guide to Maximizing Muscle Protein Synthesis (MPS)

Updated: Dec 24, 2023

Let's talk about what to eat post-workout to maximize your ability to retain and even grow lean muscle. I often emphasize prioritizing protein as a key component in your fitness journey. So, let’s dive into some recent research.



The Power of Post-Workout Protein

Post-workout protein isn’t just a trend; it’s a necessity. Consuming protein after a resistance-training session kicks muscle protein synthesis (MPS) into high gear, helping repair and build muscle. What’s fascinating is that a high-quality protein source, rich in leucine and other branched-chain amino acids (BCAA), is ideal for maximizing MPS.


The Study that Speaks Volumes

A study from the University of Nottingham revealed intriguing insights, particularly for female athletes. It explored how different doses of post-workout protein impact MPS in women, a demographic often underrepresented in such research. The findings? Thirty grams of post-workout protein seems to be the sweet spot.


What This Means for Female Lifters

If you’re a woman dedicated to your fitness, aiming for about 30 grams of protein post-workout is ideal. This quantity effectively elevates MPS, supporting your muscle recovery and growth. It’s important to note that consuming more, like 60 grams, doesn’t necessarily boost MPS further. Your body will likely use the excess protein for energy or excrete it.


The Bigger Picture in Muscle Growth

Muscle growth is a complex ballet of various factors. While maximizing MPS post-workout is beneficial, it’s only one piece of the hypertrophy puzzle. Consistent training, adequate overall daily protein and calorie intake, and sufficient sleep play pivotal roles. Remember, muscles aren’t built in a day; they’re built over consistent, dedicated effort.


Your Post-Workout Plan

  • Target 30 Grams: Aim for around 30 grams of high-quality protein post-workout. This can come from whey protein, plant-based options, or a combination of foods rich in leucine.

  • Holistic Approach: Don’t just focus on post-workout nutrition. Your entire day's diet should support your fitness goals.

  • Quality Sleep: Never underestimate the power of rest. Quality sleep is a cornerstone of muscle recovery and growth.

  • Consistent Training: Regular, progressive exercise is crucial. Make each session count!

  • Listen to Your Body: Adapt your nutrition and exercise regime to how your body feels and responds. Personalization is key in the SPARK Method.


The Final Word On What to Eat Post Workout

Post-workout nutrition is an art and a science. By focusing on the right amount of protein and considering the holistic approach of the SPARK Method, you’re not just feeding your muscles; you're nourishing your entire being. Remember, the journey to holistic wellness is as much about what you do outside the gym as what you do inside it. Stay empowered, stay informed, and keep sparking your inner Holistic Hottie!


Would you like to dive deeper into the world of holistic wellness and fitness? Check out my eBook and the 7-Day Rekindle Your SPARK mini-course for more empowering insights!


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