Depending on the type of workout you are doing and how long you work out you can really optimize your recovery and replenish your body with the right nutrition.
If you take a walk around the block or are doing yoga or some light stretching, you do not necessarily need to eat a specific snack or meal afterward, but for intense workouts, particularly in the case of a HIIT (high-intensity interval training) workout, or endurance or strength training, your body depletes its glycogen stores for fuel. Glycogen is the stored form of glucose that the body utilizes during exercise. Glucose is the type of sugar the body produces when it breaks down the carbohydrates from the food we eat. It is the main source of fuel for our cells and when the body doesn’t need it right away, it stores it in our liver and our muscles as glycogen. When the body needs a quick boost of energy or when it isn’t getting enough glucose from food, glycogen is broken down into glucose for release into the bloodstream to be used as fuel.
Proteins stored in your muscles are also broken down and potentially damaged, depending on the intensity and type of workout you are doing. In the hours (and even days!) following your workout, your body attempts to rebuild the glycogen stored and repair the muscle proteins. When you eat the right nutrients after you exercise, you are supporting your body’s natural recovery process and your body is able to recover faster and more efficiently and even helps to stimulate new muscle growth. Additionally, your body will be better able to maintain its lean muscle mass rather than burn it off for energy. This is important particularly important if you have a weight loss goal since fat loss is your goal, not muscle. Higher amounts of lean muscle can boost your metabolism and promote good health.
So what should you eat? Following a high intensity workout, strength training or an endurance-based workout, it is important to eat adequate amounts of carbohydrates and protein. Consuming protein will help to repair and rebuild muscle while eating carbohydrates will help to recover your lost glycogen stores. While fat is an important macronutrient not to be missed in the diet, it can slow down digestion and inhibit the benefits of consuming carbohydrates and protein following a workout so it is best to limit directly following an intense workout. Most experts agree that for an hour of training a good baseline is to eat 0.14–0.23 grams of protein per pound of body weight and 0.5–0.7 grams of carbs per pound of body weight within thirty minutes to an hour of training.
For example, if you weigh 200 pounds, aim for 28-46 grams of protein and 100-140 grams of carbs within an hour of completing a strength training or endurance workout. This comes out to about a 3:1 ratio of carbohydrate to protein. If your workout is longer than an hour you can try to increase this ratio to 4:1 to see if your recovery energy improves. Eat within an hour of completing your workout to best optimize your recovery.
If you are planning on eating a meal directly following your workout, go for it – aim for mostly carbs and protein (some fat is ok too!) and base it around the 3:1 ratio laid out above. If you have already eaten, are not planning a meal for a while, or are on the go, a quick and simple snack can also do the trick. You don't have to eat large portions of carbohydrates and protein after your workout to take advantage of the window and fulfill the ratio, especially if you plan to eat a larger meal at a later time. In this case, you can aim for approximately 30 to 40 grams of carbs and 10 to 15 grams of protein. You may eat more if you are a larger person, if you had an especially challenging or long workout, or if your next meal is several hours away. Listen to your body! Your hunger cues and energy levels will tell you how big of a snack or meal you need. Make sure to choose easily digested foods that will promote faster nutrient absorption and better recovery.
Here are some examples of simple, easy meals or snacks you can grab and go or prepare at home for post-workout recovery:
Two eggs over a slice of toast and some berries
Rotisserie chicken and a roasted sweet potato
Canned tuna or salmon with some crackers
Oatmeal with protein powder or eggs on the side
Post-workout smoothie (recipe below)
Banana-Berry Smoothie
Ingredients:
1 cup milk of choice
¾ scoop vanilla protein powder
1 medium frozen banana
¾ cup frozen strawberries, blueberries, raspberries or a mix
Directions: Using a blender, add ingredients in order and blend until desired consistency, add ice for a thicker consistency.
In the 24 hours following your workout, continue to eat high-quality, nutrient-dense sources of carbohydrates, and proteins, and be sure to incorporate more fats for balanced meals. Fats are important for hormonal and heart health but are best consumed in larger quantities 2-3 hours after exercise. It is also important to stay hydrated. Drinking enough water before, during, and after your workout can aid in recovery and can even affect your workout the following day.
Depending on the intensity of your workout and the temperature, you may also need an electrolyte drink to replenish the sodium and potassium lost in your sweat. For workouts under an hour, a pinch or two of the sea or pink salt in 16 ounces of water works quite well for rehydration!
Resources:
https://www.physiology.org/doi/full/10.1152/japplphysiol.00394.2002