Our last article covered what to eat to fuel your workout — so now we’re going to look at what happens after your workout. Post-workout is just as important for maximising the effects of your training and improving recovery.
There are three main points we want to think about when recovering after a workout:
Let’s dive into these three.
First up is refueling.
When we exercise, we deplete our glycogen stores (the stored form of glucose mentioned in the previous article). Therefore, we must replenish these stores by consuming foods rich in carbohydrates. Remember, when I talk about carbs, this doesn’t just mean bread and chips! There are numerous great sources of carbohydrates, including potatoes, beans, vegetables, rice, grains and pasta. The longer and harder you have trained, the more carbs you will need. For instance, more endurance-based exercise such as long runs and swims will require more carb replenishing than yoga or a short walk.
What is also important here is that the longer the fasting window before exercise, the more important this post-workout window will be. For instance, if you are working out early in the morning and choose to do this fasted, you won’t have topped up your instant energy supply. You will be relying on stored glucose and fat for fuel. Therefore, you will use up more stored glucose. In this case, ensure you have eaten well the night before and have a well-balanced meal post-workout made up of adequate protein, carbohydrates and a little bit of fat.
To ensure you meet this requirement, aim to include a source of carbohydrates in your post-workout meal or snack.
Breakfast – this may be a bowl of porridge or muesli with no added sugar, a slice of toast with eggs, or perhaps adding oats or banana to a breakfast smoothie.
Lunch – this could be a wrap, adding grains or potato to a salad or adding a slice of toast to an omelette.
Dinner could be adding potatoes to fish and vegetables, adding lentils and beans to a stew or noodles to a stir fry.
The big take-home here is not to fear carbohydrates! They are our primary source of energy and play a huge role in maximising performance.
Next, let’s take a look at rehydrating.
You lose fluid during a workout, so it is essential to rehydrate. The amount of fluids needed will depend on how much fluid you have lost. For example, if you know you sweat excessively or you’re training in a hot climate, you will require more fluids. In this instance, electrolytes may also be an excellent option to add, but prioritise water first.
Finally, we need to rebuild damaged muscle fibres and support the growth of new tissue.
Although “tearing” of the muscles is necessary for muscle growth, we must rebuild and support new muscle tissue growth with adequate protein. Don’t get caught up having a protein shake within 20 minutes of finishing your workout; instead aim to have a high-quality source of protein in your post-workout meal or snack. If you know you won’t have a meal for a couple of hours, then I would recommend a protein shake for convenience.
Great sources of protein to include are fish, chicken, lean meats, eggs, milk, Greek yoghurt, soya products, beans or a protein shake. Ideally, you want a complete protein source containing all essential amino acids. However, if you ensure you’re consuming adequate protein across the day from various sources, you will be getting all essential amino acids. Your total daily protein intake is more important than after your workout, so by ensuring you are consistently spreading protein across the day, you will more than likely be consuming adequate protein.
The take home message is that consuming adequate carbohydrates and protein with a small amount of fat after exercise is essential! It will help promote muscle protein synthesis, improve recovery, and enhance your energy and performance in your next workout. Aim to have your post-workout meal within an hour of working out, and remember — rehydrate to help maximise recovery!
Nutritionist Becs
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