It is crucial to eat post workout meals to optimize your health. Optimal health and exercise performance are dependent on the right foods and fluids, as well as the timing of intake. There is a general rule of “energy out must equal energy in to achieve energy balance,” – which is a good one, but that said, the energy systems used during exercise are extremely complicated. Additionally, the energy spent in exercise will vary depending on the types of exercise, the duration, frequency, and intensity of the exercise, as well as the gender of the athlete, and prior nutritional status. Heredity, age, and body size can also influence how energy is spent.
PRE-WORKOUT:
Athletes need to consume enough energy to maintain healthy weight and body composition while training for a sport. Inadequate food intake when exercising compromises performance and negates the benefits of training. Moreover, athletes who restrict their energy intake can end up losing their lean tissue – which results in the loss of strength and endurance, increased risk of fatigue, injury, and illness; and a prolonged recovery process (as well as compromised immune, endocrine, and musculoskeletal function).
POST-WORKOUT:
After exercise, dietary goals for the athlete are to provide adequate fluids, electrolytes, and energy – including carbohydrates and protein. Carbohydrates are used to replace muscle glycogen. Protein is used to provide amino acids for building and repair of muscle tissue and ensure rapid recovery for muscle gains. This all in an effort to increase performance on the next workout and optimize immune function!
In order to optimize the benefits of a training session and jumpstart recovery, it is critical to consume a post workout recovery meal that blends both carbohydrate and protein within 30-45 minutes after training. The correct ration of the carbs and protein will depend upon the intensity and duration of the training. For a cardio-heavy workout, the ideal post-workout meal will have a higher ratio of carbohydrates to protein. This will ensure the maximum amount of glycogen will be produced and replaced in the muscle tissue. Comparatively, if the workout was focused on weight training, the ideal post-workout meal will have a higher ratio of protein to carbohydrates to make sure there is enough fuel and amino acids to repair muscle fiber tissues that have been broken down during training.
Carbohydrates:
Carbohydrate recommendations for athletes range from 2.7 to 4.5 g/lb body weight per day. Carbohydrates help maintain blood glucose levels during exercise and replace muscle glycogen afterwards. Consumption of carbohydrates within 30 minutes after exercise results in higher glycogen levels post exercise than when ingestion is delayed. The type of carbohydrate consumed also affects post-workout glycogen synthesis. Simple sugars like glucose and sucrose appear equally effective – whereas fructose alone is less effective. Carbohydrate with a high glycemic index results in higher muscle glycogen levels as compared with the same amount of carbohydrates provided as foods with a low glycemic index.
Protein:
Protein recommendations for endurance and strength-trained athletes range from 0.5 to 0.8 g/lb body weight per day. Athletes should consume increased protein intakes for recovery from exercise due to an increase in protein breakdown during exercise. Additionally, the protein (and amino acids in particular), are needed to support and repair muscle – especially in the early phase of strength training when the most significant gains in muscle size occurs. The amount of protein needed to maintain muscle mass may be lower for individuals who routinely resistance train due to more efficient protein utilization
Fluids:
Dehydration decreases exercise performance! Thus, it is important to consume fluids before, during, and after exercise for health and optimal performance. After exercise, the athlete should drink adequate fluids to replace sweat losses during exercise, approximately 16 to 24 oz fluid for every pound of body weight lost during exercise.
GENERAL FOOD RULES:
- Come Back to Earth: Given the choice, athletes should eat clean, whole non-processed foods as often as possible! This includes a balance of fruits, veggies, carbohydrates, and either meat or vegetarian based protein.
- Eat the Veggie Rainbow: Generally speaking, the more colorful the more nutrient dense! Fruits and veggies are packed with essential vitamins, mineral, and antioxidants. These are critical components for an athlete to enhance recovery and serve in improved immune function.
- The important thing is to pick a mix of complex and simple carbs. Choose whole-grains and a piece of fruit. The fruit will deliver the quick simple carbs needed immediately, and the complex carbs (typically also packed full of fiber) will sustain satiety.
- Healthy Carbs: The important thing is to pick a mix of complex and simple carbs. Choose whole-grains and a piece of fruit. The fruit will deliver the quick simple carbs needed immediately, and the complex carbs (typically also packed full of fiber) will sustain satiety.
- Fish & Meat: Fish and poultry are leaner cuts of meat and have higher ratios of protein to fat ratio – making them an ideal choice post recovery, especially after strength training.
- Vegetarian Proteins: Nuts, beans, and dairy are all a rich source of protein. Just a ¼ cup of almonds for example contains 8g of protein. 6 oz of Greek yoghurt contains 17g of protein.
- Fats: Choose fats that give something back to you. Foods rich in omega-3 will help reduce inflammation – which is especially important after an intense workout. This nutrient can be found in fish. Avocados are another rich source of healthy fats – not to mention that 1 avocado has nearly all the fiber requirements recommended daily.
- Get back in the kitchen! Don’t rely on the “quick fixes” like a pre-packaged snack or bar. Make the time to plan and prepare snacks/meals ahead of time so you don’t waste the workout with the wrong post-workout snack grabbed in a hurried and hungry state.
IDEAS:
Whole wheat toast with half a banana and a dash of cinnamon
Carrots/Celery/Bell Peppers and Hummus
Egg + Avocado
Fruit + Nut Butter
Hard-boiled eggs + Cheese
Greek Yoghurt + Almonds
Grilled Chicken + veggies
Salmon + sweet potatoes
Tuna dip with lemon and whole wheat crackers
Oatmeal + berries
Spiced beans + feta
…and last but not least: 4 oz low-fat Chocolate Milk (it’s got it all, carbs & protein, balanced fat, plus a punch of calcium & sodium)
It is her mission to change the world by empowering people to take control of their health. Her passion lies in getting people back into the kitchen, reconnecting them with fresh foods, and rebuilding their confidence in having FUN with cooking.
When she thinks of cooking and eating, the image that immediately comes to mind is the comfortable and intimate nature of sharing a meal between friends and family.We are all busy in our daily lives, but taking a small portion of the day to slow down and focus on a basic need like food – sustains us more than just nutritionally. Food has the power to connect us to our bodies, our emotional drives, other people, and even nature itself.
- Sleepy Time No-Nos: 4 Worst Foods To Eat Before Bed - December 16, 2016
- 3 Easy Dessert Ingredient Swaps For A Healthier Treat - December 16, 2016
- No-Fiber Foods That Make You Hungrier - December 12, 2016