Importance of Post-Workout Nutrition

It’s important that we understand what happens to our bodies during physical activity to better help support it after. When we consume carbohydrates, our bodies digest them into glucose. This is stored as glycogen in our muscles and liver for later use. During high intensity or prolonged physical activity, we tap into our muscle glycogen stores. These stores are broken down into smaller glucose molecules that are made into energy to fuel your workout. If you want further insight on this, I really recommend reading this article.  

Exercises such as HIIT, or sprinting, will deplete glycogen stores at a quicker rate than endurance training. Even though you do not perform them for a long period of time, they require more glycogen due to their high intensity. For example, a long-distance runner or endurance athlete may use the same amount of glycogen to fuel their workout but at a much slower rate. Additionally, when we exercise, the protein found in muscle is also broken down and can be damaged. Studies have shown that consuming essential amino acids after a workout can stimulate an increase in muscle protein synthesis. This was even enhanced when paired with carbohydrates.

Fats are our primary energy source at rest, during everyday activities, and during low to moderate-intensity aerobic training that is long in duration at a steady pace. Exercise with a VO2 max of above 60-65% will then need carbohydrates as a primary fuel source in order to sustain activity. Muscle glycogen is normally depleted during 2-3 hours of continuous exercise at an intensity of 60-80%. 

Fueling your body beforehand

Before we dive into what to eat after a workout, let’s highlight the importance of eating before your workout. Properly fueling your body with the right nutrition provides you with energy, strength,  enhances performance, aids in faster recovery, & preserves muscle mass. Carbohydrates are an important source of energy that fuels your workouts. Shorter, high-intensity exercise, including weight training, needs glycogen from muscle stores as their main energy source. Read more about this here.

Consuming a source of protein and carbohydrates before a workout is key to providing sufficient energy. However, the right type of carbohydrates is important. Aim to consume complex carbohydrates such as whole-grain toast, oats, or fresh fruit, and avoid simple carbohydrates. Simple carbohydrates such as sugary sports drinks, white bread or pasta can spike and quickly drop your blood sugar causing fatigue and depleted energy. Also, simple sugar digests quickly which can lead to stomach upset, bloating, and cramping. 

The timing of your meals is also important, which is why you should aime to eat around 1-2 hours prior to your workout. This will not only ensure your food is adequately digested to be used as fuel, but it will help avoid nausea, vomiting, and cramping during your workout. If you are eating 30-45 minutes before your workout, opt for a snack that is easy to digest instead of a full meal such as a piece of fruit like a banana. Try to avoid foods high in fat close to exercising since fat takes longer to digest. 

Post-Workout Fuel 

It’s extremely important to replenish your body after a workout. This is especially true after strength training or high-intensity since you are breaking down your muscles and need that nutrition to build them back up and make them stronger. Thirty minutes up to 2 hours after your workout is known as the anabolic window and this is when your muscles are most receptive to absorbing nutrients and building muscle. You want to focus on consuming adequate protein to build muscle and carbohydrates to replenish glycogen stores.

Chocolate milk is commonly recommended as the “perfect” post-workout snack. It has the right balance of protein and carbs needed to replenish your muscle mass. The milk is a complete protein containing both whey protein, which is digested quickly, and casein which is digested more slowly, so with both, you are receiving a steady stream of protein to the muscle cells. Furthermore, the lactose from the milk and sucrose from the chocolate use multiple transporters that are absorbed at the same time allowing more carbs to get into the cells making it a balanced process. If you don’t care for chocolate milk, that’s okay. Here are other post-workout foods ideas containing a balance of carbohydrates and complete protein to replenish your workout. 

Post-Workout Food Ideas

• Veggie omelet with whole-grain toast
• Oats with peanut butter
• Mixed berry protein smoothie (can add protein powder, greek yogurt, nut butter)
• Grilled chicken and quinoa salad
• Greek yogurt with granola
• Turkey/tuna sandwich on whole-grain bread
• Mixed bean salad
• Cottage cheese and fresh fruit
• Protein bar (Go Macro, Larabar)

If you are feeling like you need some guidance on post workout meal ideas, etc. Vessel Health offers 100% free nutritional coaching where you can live chat our nutritionists on staff and they can give you an abundance of meal ideas, daily lesson plans & activities after explaining your goals to them! Sign up now to get free access to nutritional coaching with Vessel Health!

Hydration

Let’s not forget the most important, yet most overlooked nutrient, water. In addition to replenishing your body with sufficient carbohydrates and protein post-workout, make sure you are restoring your water loss as well. You should aim to drink half your body weight in ounces of water daily. However, this recommendation increases when we sweat during exercise. Hydration is necessary for every cell in your body to function properly. Poor hydration status can lead to cognitive impairment, fatigue, poor digestion, and can impair athletic performance.

It is also important to replenish electrolytes, especially after exercise lasting an hour or more due to increased loss. When we sweat we lose electrolytes such as sodium, calcium, magnesium, potassium, and chloride which can lead to muscle cramping, headaches, and fatigue. Try to skip the Gatorade and sugary sports drinks and opt for alternatives such as Lyte show, E-Lyte, LMNT recharge, or even a pinch of salt in lemon water. 

Consuming the right nutrition post-workout is essential for recovery and enhancing performance. Focus on a balance of complex carbohydrates to replenish glycogen stores and a complete protein source for muscle synthesis. You will best maximize the benefits of your post-workout meal by eating within an hour after physical activity. Let’s not forget the importance of adequate hydration and role of electrolytes. Properly fuel your body after your next workout and reap the benefits of good nutrition.