Nutrition Certified and Precision Athletics Personal Trainer, Josee Picco, has this month’s Nutrition Tip that is all about post-workout nutrition. She believes that “Nutrition and exercise is a daily practice, not a marathon.”
Most people put a lot of thought into their pre-workout meal. But what are you feeding your body after your workout? It turns out that consuming the right nutrients post-workout is just as important for recovery as what you eat before you start training.
Eating After Training
When you exercise, your body gets its energy from the glycogen in your muscles-the predominant fuel source. It’s so important to replenish what is lost by consuming foods rich in nutrients, ideally within 30 minutes after your training session. Eating 30 minutes after exercising with a 4:1 carbohydrate to protein ratio will aid in recovery and help restore energy levels lost following a moderate to intense workout.
Limiting your fat intake immediately after your workout is also recommended, as this can slow digestion and the absorption of important nutrients that your body needs.
The Best Post-Workout Foods
Foods rich in carbohydrates and protein will restore glycogen stores, improve recovery, increase new muscle growth and decrease protein breakdown.
Some examples of quick post-workout options to refuel and recharge your body are:
- Cottage cheese
- Kefir
- Protein shakes
- Eggs
- Sweet potatoes
- Quinoa
- Bananas
- Blueberries
- Dates
- Grapefruit
Eating these foods is a great way to replenish your body post-workout and provide you with the vitamins, iron, potassium, folate, and antioxidants needed.
Don’t forget to rehydrate post-workout with water or a sugar-free electrolyte drink to replenish the loss of fluids. Water can reduce muscle pain, improve flexibility, speed up recovery time and remove waste products from your body.
