Post Workout Meal

The post workout meal is for those who perform intense exercise and should be consumed as soon after the session if possible. 

The plate helps take advantage of the body's metabolic response to exercise. It includes starchy carbohydrates such as whole grain bread, potatoes, rice and pasta and protein. A mixture of fruit and vegetables are important as well. 

The one macronutrient missing is fat. A high fat meal tends to slow down the digestion of protein and carbohydrates. If you're eating the "anytime meals" plate, you should get enough fat throughout the day. You should aim to minimize not avoid fat during this meal. Using some extra virgin olive oil to roast veggies or make a salad dressing will not set you back. 

A portion of potatoes, bread, rice or bread to be included. Water or tea. 

Anytime Meal

Below is an example of an anytime meal. These recommendations would do well for individuals who are eating outside of their post exercise period and those who choose to not exercise. 

As you can see most of the plate should be comprised of nutrient dense high fiber low-calorie vegetables. The protein helps maintain appetite, lean mass and optimizes the metabolism. While fat offers a plethora of benefits including balancing and producing hormones and shuttling in fat soluble vitamins A,D,E and K. 

The drink of choice is water or tea. 

You would minimize starchy carbohydrates until after exercise which is when the body uses them most effectively.