Why is post-workout nutrition so important? There are 3 Main reasons

The body deals with nutrients differently at different times, depending on activity. What you consume before, during, and especially after your workout is important. By consuming particular nutrients after your workouts (aka post-workout nutrition), you improve your body composition, performance, and overall recovery

• Decrease protein breakdown / repair damage caused by the workout
• Increase protein synthesis / increase muscle size / quality
• Replace Glycogen / replenish their energy stores

Other benefits of post-workout nutrition:

• Improved Immune Function
• Improved Bone Mass
• Improved Ability to Utilize Body Fat
• Improved Recovery
• Less Muscle soreness
• Increased Ability to Build Muscle

When we workout, we damage tissues at the microlevel, and we use stored fuel.

This is the goal.

It is that “damage” that when repaired makes us:

STRONGER

LEANER

FITTER

For that to happen it requires repair in the optimal post workout window.

This is called Protein Synthesis or protein turnover.  This process can be encouraged when the right nutrients are consumed post workout.

Timing Matters

There is an ideal window where we benefit most.  Within 2 hours of your workout is optimal but research has shown 5 hours give or take in that workout window is acceptable.

Your body is primed to use these macronutrients during this time! Let’s not lose that window of opportunity!

What to eat

As we’ve mentioned, post-workout nutrition requires two things:

• Protein to aid in protein synthesis
• Carbohydrates to help replace muscle glycogen (and to support insulin in transporting nutrients into cells)

Whole foods are great but aren’t always practical.

• Some people aren’t hungry immediately after exercise.
• Whole food digests slowly, and we want nutrients quickly.
• A whole food meal that requires refrigeration and that’s not always possible.

If that is what you desire some great options are:

• Oatmeal with Protein Supplement added to it.
• Greek Yogurt with some Dry Cereal
• Chicken and Rice

Liquid nutrition may be the best fit here.  One that contains quick digesting carbohydrates (e.g., maltodextrin, dextrose, glucose, etc) and proteins (e.g., protein hydrolysates or isolates):

• May accelerate recovery by utilizing insulin for nutrient transport into cells;
• Can result in rapid digestion and absorption; and
• Often is better tolerated during and after workouts.

We are looking for a 2:1 Ratio.

• For every 2 grams of Carb: 1 Gram of Protein
• 30-60 grams of Carbohydrate
• 15-30 grams of Protein (in 500 ml water)

When choosing post workout carbohydrates, keep in mind:

• Glucose is absorbed faster than fructose
• Foods high in fructose have been linked to gastrointestinal distress, greater fatigue, and higher cortisol levels.

Also for extra credit add creatine to your workout nutrition – it is a superstar!