The Perfect Post-Workout Nutrition for Recovery
Sometimes I am absolutely starving after a workout and want to overload my plate with carbs and protein, chug a gallon of water, and power through the rest of my day. Other times, muscle-soreness is already starting to set in, I'm tempted to take a nap right there on the floor, and food seems so unappealing. But, regardless of how I’m feeling, I make having a meal, snack, or the very least, a supplement after a challenging workout my main priority! Your post-workout meal is one of the most important factors of muscle growth and recovery, but it's easy to get it wrong. So what (and when) should you eat following a workout? Let's dig in!
Why refueling after a workout is so important
During exercise, and especially high-intensity workouts and strength training, your muscles are using up their glycogen stores for energy. Glycogen is a stored form of sugar called 'glucose' that is made from carbohydrates and serves as your body's primary source of energy. This is why eating a pre-workout meal containing carbohydrates is so important. After an intense workout, however, muscle glycogen levels are at an all-time low. At the same time, microscopic tears are forming all throughout the muscle tissues which can cause muscle damage or at the very least, soreness.
After your workout is over, the body goes into recovery mode; it tries to grow and repair muscle tissue and rebuild glycogen stores. To do this, it needs fuel. Eating a well-balanced meal or snack post-exercise is extremely important because it supplies your body with the macronutrients needed to refuel, heal, and grow. If you skip a meal post-exercise you are essentially running on Empty and potentially compromising your fitness goals. Muscle soreness, injury, exhaustion, and grogginess are more likely to occur if you don't properly replenish the body.
What to eat for muscle recovery and growth
The best post-workout foods contain a mix of all three macronutrients, carbs, protein, and fat (in this order). In general, 45–65% of your daily calories should come from carbs, 20–35% from protein, and 10–35% from fat. However, depending on your physical activity level, body weight, and fitness goals (especially weight loss) your ideal macronutrient split may differ. To calculate how much of each macronutrient you should eat on a daily basis, check out this calculator.
Protein: Glycogen isn't the only thing that can be depleted during a tough workout. Exercise can cause muscle proteins to break down, especially without adequate protein intake pre-workout. After a workout, however, protein is one of the most important nutrients to consume. When you consume protein, it gets broken down into the amino acids necessary to stimulate muscle protein synthesis and repair damaged proteins. It also promotes new muscle tissue growth. To build muscle and decrease muscle soreness, make sure to eat protein or take a protein supplement soon after a training session.
Carbs: Replenishing the muscles' glycogen stores is another key part of post-workout recovery. The International Society of Sports Nutrition shared that nutrient timing (when you eat) is also important and that "Post-exercise (within 30 minutes) consumption of carbohydrates at high dosages have been shown to stimulate muscle glycogen re-synthesis"
Fats: Small amounts of high-quality healthy fats may improve protein synthesis. However, you'll need to keep a keen eye on post-exercise fat consumption; too much can inhibit glycogen synthesis and slow down nutrient absorption. To keep it simple, don't seek out fat, but don't be afraid of it if it winds up in your post-workout meal!
The best post-workout snacks, meals, supplements, and shakes
Depending on when you workout, you might be looking for an energizing breakfast, a small mid-afternoon snack, or a fulfilling dinner. Adding vitamin C to your water can also help to provide antioxidants and relieve muscle soreness and inflammation.
Luckily there are also many delicious recovery foods that can help satiate your cravings and set you up for even better results.
Some of the best sources of carbs include: sweet potatoes, granola, whole grains like quinoa, fruit, rice, oatmeal, and whole-grain bread.
Great lean protein sources include: chicken breast, unflavored protein powder, eggs, tuna, salmon, greek yogurt, and cottage cheese.
Get the ideal amount of healthy fat through foods like: nut butter, avocados, nuts, and seeds.
An example of my typical post-workout diet
Hydration is also a crucial component when it comes to maximizing your after-workout routine. Coconut water is a great alternative to sugary sports drinks or even water alone due to its high electrolyte content. Here are some ideas of foods I'd eat after a workout to refuel my body and replenish my glycogen and protein stores.
In the morning:
To rehydrate:
A large glass of Lemon water with Liposomal vitamin C and a black coffee with 1 scoop of Collagen protein powder.
To replenish:
Low-fat Greek yogurt with sugar-free granola and fresh fruits.
Whole grain toast with avocado mash and egg whites.
In the afternoon:
To rehydrate:
Lemon water with liposomal vitamin C to decrease muscle soreness and inflammation.
To replenish:
A fall quinoa bowl with sweet potatoes, dried berries, kale, and seeds.
A protein shake with Marine collagen, banana, peanut butter powder, and cacao.
In the evening:
To rehydrate:
A lemon-ginger kombucha "mocktail" with liposomal vitamin C.
To replenish:
Grilled salmon with brown rice and roasted veggies.
Bone broth with Beef gelatin, whole grain noodles, vegetables, and thinly sliced chicken breast.
References:
https://pubmed.ncbi.nlm.nih.gov/18834505/
