There are a lot of things that go into planning a workout that will help you reach your goals. You most likely put a lot of effort into your pre-workout meal as a part of that effort.
But are you paying as much attention to your post-workout meal? If you haven’t already, you should. It seems that what you eat once you exercise is simply as necessary as what you eat before.
Here is a detailed guide to help you optimize your nutrition after workouts.
It is important and required to eat after a workout.
To understand how the right foods can benefit you after exercise, you must first understand how physical activity affects your body.
When you exercise, your muscles expend glycogen, the body’s most popular fuel source, notably throughout high-intensity workouts. As a result, glycogen stores in your muscles are depleted. Some of the proteins in your muscles can also be damaged and broken down.
Following a workout, your body attempts to rebuild glycogen stores as well as repair and regrow muscle proteins. Consuming essential nutrients after a workout helps your body regain glycogen stores as well as helps in repairing and regrowing muscle proteins. After a workout, it is especially important to consume carbohydrates and proteins.
A post-workout meal can benefit your body in the following ways:
- Reduce the breakdown of muscle protein
- Boost muscle protein synthesis (growth)
- Replenish glycogen stores
- Improve recovery
Protein, carbohydrates, and fat
Proteins, carbohydrates, and fats are all involved in your body’s post-workout recovery process. This is one of the reasons why it is important to have the right combination of nutrients in your post-workout meal.
Protein aids in muscle repair and growth.
Workout causes muscle protein breakdown. The rate at which this occurs is determined by the type of exercise and your level of training, but even well-trained athletes experience muscle protein breakdown.
Adequate post-workout protein intake provides your body with the amino acids it needs to repair and rebuild those proteins. It also acts as the building block needed to build new muscle tissue in your body.
It is advised to consume 0.14-0.23 grams of protein per pound of body weight (0.3-0.5 grams/kg) immediately following a workout.
One study, however, discovered that eating protein before and after a workout has a similar effect on muscle strength, hypertrophy, and body composition changes.
According to studies, consuming 20-40 grams of protein appears to improve the body’s ability to recover after exercise.
Carbohydrates aid in recovery.
During a workout, your body’s glycogen stores are used as fuel, and eating carbohydrates afterwards helps replenish them.
The rate at which your glycogen stores are depleted is determined by your activity level. Endurance sports can cause your body to use more glycogen than resistance training. As a result, if you participate in endurance sports (such as running or swimming), you may need to consume more carbohydrates than someone who does weightlifting.
Consuming 0.5-0.7 grams of carbs per pound of body weight (1.1-1.5 grams/kg) within 30 minutes of training results in proper glycogen resynthesis.
In addition, the release of insulin, which promotes glycogen synthesis, is stimulated more effectively when carbohydrates and proteins are consumed together.
Consuming carbohydrates and protein post-workout can maximize protein and glycogen synthesis.
Try consuming the two in a 3 to 1 ratio (carbs to protein); which is 40 grams of protein and 120 grams of carbohydrates, for example.
Eating plenty of carbohydrates to replenish glycogen stores is especially important for people who exercise frequently, such as those who exercise twice a day. This becomes less important when you have 1-2 days between workouts.
Fat is not that bad.
It is believed by most people that consuming fat after a workout can slow down digestion and prevent nutrient absorption.
While fat can slow down the absorption of your post-workout meal, it doesn’t affect the benefits. For example, one study found that whole milk was more effective than skim milk at promoting muscle growth after a workout.
Furthermore, another study found that eating a high-fat meal (45 per cent energy from fat) after working out had no effect on muscle glycogen synthesis.
It’s a good idea to limit fat intake post-workout, but a little fat in your post-workout meal won’t hurt your recovery.
Post-workout meal timing is important.
Post-workout, your body’s ability to rebuild glycogen and protein improves.
As a result, it is advised that you consume a combination of carbohydrates and protein as soon as possible after a workout. Previously, experts advised having your post-workout meal within 45 minutes, as delaying carbohydrate intake by just 2 hours post-workout could result in up to a 50% lower glycogen synthesis rate.
However, recent research has found that the post-workout window for maximizing muscle response to protein consumption is wider than previously thought, lasting several hours.
Furthermore, if you ate a meal high in whole carbs and protein an hour before exercising, the benefits from that meal are likely to last after training.
Also, recovery is about more than what you eat right after your workout. When you exercise regularly, the process continues. It is best to continue eating small, well-balanced carbohydrate and protein meals every 3-4 hours.
Foods to eat after you work out
The main goal of your post-workout meal is to provide your body with the right nutrients for proper recovery and to maximize the benefits of your workout. promote faster absorption of nutrients.
The following lists provide examples of simple, easily digestible foods:
Carbs
- Sweet potatoes
- Chocolate milk
- Quinoa and other grains
- Fruits (like pineapple, berries, banana, and kiwi)
- Rice cakes
- Rice
- Oatmeal
- Potatoes
- Pasta
- Whole grain bread
Protein
- Animal- or plant-based protein powder
- Eggs
- Greek yoghurt
- Cottage cheese
- Salmon
- Chicken
- Protein bars
- Tuna
Fats
- Avocado
- Nuts
- Peanut butter
- Seeds
- Trail mix (dried fruits and nuts)
Ideas for Post-Workout Snacks
Preparing post-workout food is also part of the fun of living a healthy lifestyle.
The following are some ideas for meals to enjoy after a good workout.
- Brown rice with skinless boneless chicken breast:
Make a nutritious recovery meal with your favourite low-sodium spices or salsa. This can be done in the crockpot, on the stovetop, or in the oven. Some athletes prefer white rice over brown rice to avoid stomach upset caused by higher fibre intake. - Scrambled eggs:
Simple one-pan meals with one whole egg, vegetables, and sweet potatoes tossed with favourite spices and topped with fresh black pepper. - Leftovers:
What you prepared the night before is calling your name and waiting to refuel that body. Do you have cooked quinoa on hand? To make a well-balanced meal, toss on salad greens and drizzle with balsamic vinegar. - Puffed rice:
The all-American sandwich on whole-grain sprouted toast is a satisfying post-workout snack. Omit the sugared jam and serve with a drizzle of local honey. This nutrient-dense meal contains high fiber, quality plant protein, and healthy fat. - Power Smoothie:
Blend your favourite fruit with some water, ice, and nonfat Greek yoghurt or your favourite tolerated dairy. A spoonful of your favourite nut butter can provide a great source of healthy fats. - Wraps:
Whole grain high-fibre wraps are a great way to start a fantastic recovery meal. Roll up the wrap and enjoy some fresh avocado, lean meat of your choice, greens, beans, or whatever else fits the theme.
The American Council on Exercise recommends the following snacks to enjoy:
- 1 slice whole-grain toast with 4 ounces of albacore tuna
- 1 tablespoon almond or nut butter on a banana
- Chocolate low-fat milk
- 1/2 cup fruit or banana with nonfat Greek yoghurt
- 2 scoops whey protein and 1/2 banana blended with water to make a protein shake
- Whole wheat English muffin or whole wheat pita topped with hummus and a slice of low sodium turkey meat
It is important and necessary to drink plenty of water.
It is critical to consume plenty of water both before and after your workout. When you are properly hydrated, your body has the best internal environment to produce the best results.
Sweating causes the loss of water and electrolytes during exercise. Replenishing these after a workout can aid in recovery and performance.
It’s especially important to rehydrate if your next workout is in less than 12 hours. Water or an electrolyte drink are recommended to replenish fluid losses depending on the intensity of your workout.
In conclusion
It is critical to consume a sufficient amount of carbohydrates and protein following workouts.
It helps your body to recover and improves your performance during your next workout by simulating muscle protein synthesis.
It is critical not to go more than a few hours without refuelling with a meal or snack.
Finally, replacing lost water and electrolytes can round out the picture and help you get the most out of your workout.
Remember that the duration and intensity of your activity will determine how frequently and what you should eat and drink. For example, running a marathon requires more energy from food than running or walking a few miles.
Also, avoid introducing new foods into your diet before a long-duration sporting event. It is preferable to have prior experience to see how your system handles food.
Everyone is different when it comes to eating and working out. Take note of how you feel during your workout as well as your overall performance. Allow your experience to guide you in determining which pre- and post-workout eating habits are best for you. Keep a journal to track how your body reacts to meals and snacks so you can adjust your diet for peak performance.