"Proats" or protein oatmeal is one of my all-time favorite higher-carb meals post-workout. It's pretty simple- you just add protein powder to your oats plus some fruit, nut butter, and flax meal to boost the protein, fiber, and healthy fat content. Watch the meal prep vid to see how make this majestic muscle meal in just 5-10 minutes.
It’s critical to understand that you don’t need a gluttonous carb load post-workout to maximize gainz. And you should save your higher carb days for heavier resistance training work where you incur significant muscle damage and deplete muscle glycogen more.
Women and smaller individuals should add just 50-75 g of additional carbs to their post-workout meal. Men and larger individuals should add no more than 100-150 grams of additional carbs to their post-workout meal. You can always adjust these totals over time based on how your body responds.