Post Workout Nutrition: What & When
What and when should I eat after a workout is a common question I hear from nutrition coaching clients. So buckle up friends, I am going to break it allll down.
Just after you put down those weights, your nutrition is used to REFUEL, REHYDRATE + REPAIR & REBULD
Who would need to do that? Literally Anyone exercising whose intention is to improve performance, build/maintain muscle mass, reduce/avoid injuries and ensure solid recovery.
Precision Nutrition shared this list of the proposed benefits of good post-workout nutrition, and I think its bang on so here it is:
Less muscle soreness
Increased ability to build muscle
Improved recovery
Improved immune function
Improved bone mass
Improved ability to utilize body fat
During intense workouts, you are damaging tissues at the micro level and also depleting energy stores. In order to REPAIR and REBUILD (which is the goal), we need to have readily available protein and carbohydrates.
For both aerobic and anerobic exercise, glycogen & carbohydrates are the primary fuel source. Without enough carbohydrates, glycogen stores drop significantly after both types of exercise, which could affect future performance if it isn’t replaced. Some folks may note they can still perform on low carbohydrates, but there is a difference between being able to perform and performing optimally.
To repair and rebuild, we need to refuel with high-protein foods immediately after exercise, and especially after resistance training. In saying that, it’s important to note that we need to eat protein regularly throughout each day to stimulate whole-body protein synthesis. Now that we know this, we need to know WHEN (we need to eat) & WHAT (we should be eating).
WHEN do you need to take in refuel of protein & carbs? |Ideally, we are replenishing immediately after we workout, and definitely within the 2 hour window post workout. Your muscles are primed and ready to accept the nutrients they need during that time.
& WHAT should you eat?
We know that we need to give our body protein and carbohydrates fairly soon after a workout. A whole food meal could work…. but you may not be hungry for a whole food meal or may not have access to one.
Plus, if that whole food meal is bringing in healthy fats and fibre, that means the digestion is much slower. Post workout is the time we want fast digesting food! This is why you see many folks utilizing a protein shake. Its convenient and serves up exactly what you need. Paired with a piece of fruit and you are hitting the mark for solid post-workout nutrition. You could have a quick post workout snack that delivered your protein & carbohydrates, and head into a full, balanced meal 1-2 hours later.
With all of that information, it is important to understand there is ALWAYS much more information and considerations based on each individual circumstances. Real quick: if you can not refuel does that mean your workout was pointless? Heck no. If you prefer a full, balanced meal, is that ok? Absolutely.
This information is for you to look broadly at what your body needs for optimal recovery, and should be considered more heavily if you have any type performance/athletic/body composition goals.
It would also be beneficial if you have a good feel on what intense and strenuous exercise feels like for you. Is this refuel necessary after a leisure hike, short core workout or some housework? Probably not.
If you read this and find yourself inspired with more questions, you may want to consider booking a discovery call to work 1:1 with me. With personal Nutrition & Fitness Coaching, we have the opportunity to make massive change and impact in 12 weeks.
1:1 Coaching is only suitable for those ready to follow through on the work (if this is you, definitely book that call now!)
Yours in strength & self love,
Jackie
