Joe Decker: The World's Fittest Man

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Dear World’s Fittest Man,

I just got in from the gym and once again I find that I'm starving and staring into the kitchen cabinets wondering what I should eat. So I figured I'd ask the pro: Is it protein after a workout, or carbs? And what about fat? Since I just worked out, I don't have to worry about that, right? I can never figure this out and usually just end up with the jar of peanut butter and a spoon.

Hungry for Knowledge

Dear Hungry for Knowledge,

If you’re hungry after your workout, that’s good. However -- and this is a big however -- just because you’ve exercised and burned off calories you don’t want to negate all the hard work you did at the gym. Some of my clients believe that a hard workout gives them license to eat a hot fudge sundae with whipped cream. Not so.

First of all, your body is like a car. You have to constantly give it fuel to make sure it runs properly. That fuel of course is food. So after you’ve used up some fuel by working out, it’s time to refuel.

But what’s the best type of fuel after a workout? There are many different schools of thought on this. Some say to load up on protein others say just carbs. The bottom line is that there are three things your body needs after a workout:
Fluids: If you sweat a lot during your workout, you’re going to need to replace those fluids. Drinking plain old water is best for this. Water will also help you body flush out waste products produced by your active muscles.

Carbohydrates: Carbs help to replenish energy storage in your muscles and improve recovery.

Proteins: The amino acids that make up proteins help to restore and repair muscles. Protein also helps to boost your immunity.

The best post-workout snack, in addition to a few glasses of water, is a carbohydrate rich food along with a little protein. I call it a protein “chaser.” Here are some of my favorite snacks after a workout:

peanut butter and celery
turkey on whole wheat crackers with mustard
mixed fruit and low-fat cottage cheese
grilled chicken strips dipped in salsa
tuna salad with low-fat mayonnaise on whole-wheat crackers
an apple, orange or banana with a few almonds is the perfect “to-go” post-workout snack.

You may be surprised that I haven’t included any protein bars, shakes, or sports drinks on my list. If you’re on-the-go and need a quick “no-fuss” snack these work fine. Just take a look at the calories on the food label, some protein bars, for instance, can be loaded with calories. Choose one that has around 200 calories. Shakes or smoothies can also be very high in calories. I’ve seen some with as many as 1000 calories – almost half your daily calorie intake.

Whether you decide to chose one of my snacks or a protein bar or shake, the best time to eat is within one hour after your workout. The reason is that this is the time your body is most receptive to refueling. Your muscles need that energy so that you can feel good for your next day’s workout. If you don’t eat, you may get headaches and probably feel sluggish the next time you hit the gym.

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