Post-Workout Nutrition

AF HEALTH & FITNESS MARCH 2022

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Introduction

Many of us train hard day in and day out at the gym, but often neglect the fundamentals which are to refuel the body post-exercise. In this article I will explain why this is so vital and how you can maximize your post-exercise meal.

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Timing and Quantity

Although you don’t have to eat immediately post exercise, it is still important to refuel your body with protein and carbohydrates, usually within 1-2 hours post exercise. Some people try to get nutrients ingested as soon as they finish training which is fine, however there is no significant improvement in recovery of muscle or glycogen stores compared to 1-2 hours post exercise as many recent studies have found. So just eat whenever you can within the first few hours post exercise is the main takeaway here.

Consuming protein along with carbs in the same meal allows for quicker absorption of protein subsequently replenishing glycogen stores and stimulating muscle protein synthesis thereby improving recovery rate. Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise, while a number of studies show consuming 1.1–1.5 grams/kg of body weight of carbs after training results in proper glycogen regeneration. It is worth noting that these recommendations will vary, depending on age, gender and training type and intensity etc, but the values do give a good guide for the majority of people.

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Hydration

Don’t forget to rehydrate post exercise! This is often overlooked and a very important part of the recovery process especially if you are going to be training the next day again. Drinking water should be fine, but sometimes if you have lost a lot of sweat then adding some electrolytes to your drink may be beneficial to help rehydrate quicker and help the muscles recover quicker.

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Post-exercise meal examples

1. Chicken, rice and vegetables

2. Sweet potato and chicken

3. Fish, vegetables and rice

4. Rice crackers and peanut butter

5. Porridge with some banana, honey and almonds

6. Protein shake and banana