I would like to share with you information on post-workout nutrition and recovery.
I often hear clients say they don’t like to eat after a workout because they feel it negates what they just did. However, it is just the opposite!
Post-Workout Nutrition
Recovery is a broad term that refers to the restoration of performance capacity. Focusing on nutrition will help with recovery, combat glycogen (energy) depletion and muscle soreness, and help you reach your health and fitness goals. After a workout, glycogen stores may be low, depending on the intensity and duration of your workout, thus needing to be replenished through fuel. In addition, your muscles may continue to break down rather than repair, post-workout without proper nutrition.
Recovery includes having rest days, as well as having a recovery nutrition plan that includes pre-, during and post-workout fueling.
The need for recovery depends on the duration and intensity of your training session. An athlete that trains for hours, day in and day out, combined with a grueling game schedule has very specific recovery nutrition needs. However, for most general exercisers and active individuals, their one-a-day workout will fall in between a snack and a meal, which provides enough nutrients and energy to meet their needs.
If you are training intensely, have multiple sessions within a 24-hour period or are on a specific training regimen that needs additional support, it becomes essential to eat something within 30-60 minutes to refuel your body post-workout. The longer you wait, the fewer nutrients actually get to your muscles. Aim for something with both carbohydrates and protein to replenish glycogen stores and prevent muscle breakdown. Also, be sure to hydrate before, during and after your workout!
Here are some great post-workout meals and snacks to consider:
Post-Workout Meals
- Egg sandwich on a whole grain English muffin; side of cherries
- Turkey sandwich with avocado, tomato and lettuce on whole wheat bread
- Brown Rice Pasta with chicken, fish or lean meat mixed with leafy greens
- Stir-fry rice with chicken and vegetables
- Baked sweet potato with black beans and kale
Post-Workout Snacks
- Low-fat chocolate milk
- Quinoa with almonds and berries
- Homemade Smoothie with Greek yogurt and mixed berries
- Whole wheat toast with natural nutbutter and banana
Leave a Reply