Optimize your post-workout meal to get stronger without changing your training. Eat 20-30g protein and 50-60g carbs within the window after exercise, like oatmeal, a banana, and a protein shake. Better recovery means you can lift heavier next time.
Is it possible to have your lifts go up 30 pounds in the gym without changing your training? It did for my athlete, and one of the big things that we changed was his post-workout meal. After your workout, your gas tank's on empty and it needs to fill back up in order to fully recover and help you bounce back to be able to perform good the next day in the gym when you're training again. So carbs are really important to give you your bounce back and your recovery, and protein is really important to obviously help your muscles build back bigger and stronger. So here's how I need you to structure your post-workout meal. You need 20 to 30 grams of protein, and you need about 50 to 60 grams of carbohydrates, and keep your fats low because that slows down digestion. So a great example is oatmeal, a banana, and a protein shake on the side.
