Nutrition Tip - Post Workout Fueling

Post-Workout Fueling

Last week, I talked about how important pre-workout fueling is to improve your exercise performance. In my opinion, proper fueling after your workout is what matters most. During intense workout sessions, your muscles are using up stores of essential vitamins, minerals, and nutrients like carbohydrates for energy. If you do not replenish those nutrients after your workout, your next exercise session is going to suffer. There will be nothing left to provide you with energy.

 

The goal of post-workout nutrition is to replenish glycogen (stored glucose) stores and build and repair muscles. A 45-60 minute “window of opportunity” exists immediately following a workout. This is the best time to eat something in order to optimally nourish, repair, and build muscle. Foods high in carbohydrate with some protein are ideal. Carbohydrate stimulates the release of insulin, a hormone that assists in muscle building and glycogen replenishment. Protein helps to reduce cortisol, a hormone that breaks down muscle. Protein also helps to reduce muscle soreness. Many times it can be tough to eat immediately after a workout. Some people can’t tolerate food well or just aren’t hungry. If you are one of these people, a recovery smoothie is a good idea. You only need about 100 calories right after your workout. Within 2-3 hours, have a well-balanced recovery meal. Here are some meal and snack ideas:

Recovery Snacks (within 15-60 minutes after your workout):

  • Bowl of whole-grain cereal with low-fat milk and a banana
  • Peanut butter + crackers with a glass of fresh squeezed juice
  • Fruit smoothie made with low-fat yogurt or milk
  • V8 juice and turkey sandwich
  • Chocolate milk

     

    Recovery Meal (within 2-4 hours post-workout):

  • Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk
  • Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla
  • Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

 

Don’t forget to rehydrate your body as well. Water is fine for workout sessions lasting less than 60 minutes in normal temperatures. In hot environments and workout sessions longer than 60 minutes, a sports drink is preferred to replenish lost electrolytes. If you lose a large amount of sweat during your workout, weigh yourself before and after to see how many pounds of water you lose. If you drop 1-2 pounds during a workout from sweat, make sure you drink enough water to gain back that 1-2 pounds.