Post workout nutrition for optimal recovery
By Ryan Irwin
The goal of your training is probably to improve your athletic performance, whether it is increasing your speed, lengthening your distance or even just being more efficient and not feeling as wiped out after your training. Besides your training program, what you put into your body right after a workout session is crucial to optimize your success.
The nutrients we are speaking of here are carbohydrates, protein, fats, water, vitamins and minerals. All of these are needed after putting your body through a tough workout. Let’s start with carbs, your body’s primary source of fuel. Since most readers here are an endurance athlete, this is the main nutrient that needs to be addressed and should consist of around 60 percent of your intake. The amount depends on both the weight and duration of the activity. Additionally, you want a “clean” fast-absorbing carb that will efficiently replenish glycogen in the muscles without causing a huge blood sugar spike. Great examples are fruit or a powdered carb like maltodextrin or waxiemaize that you drink down. For an average 150-lb. person who completes 90 minutes of training, the recommendation is up to 80 grams of carbs.
Protein is what your body uses to repair tissues in the body. As cited in the Journal of Med Sci Sports Exercise in 2002, consuming a smaller amount of protein helps replenish glycogen better than just carbohydrates alone. In addition to replenishment, the protein helps with the repair of muscle tissue. Endurance athletes in peak season only need about 15 percent of their nutrients from protein, which for a 150 lb. person equates to about 15 grams of protein. A fast-digesting protein such as whey is best to ensure quick absorption into the bloodstream. Chocolate milk is a common beverage, however the higher fat content and the slower casein protein will slow absorption. There are worse things to have post workout, but for certain this is not the golden egg of recovery drinks.
Fluid is extremely important to focus on after a long workout as well. The body is on the verge of dehydration after a long event, and you need to rehydrate to optimize performance, recover and for just plain old good health. Of course, you should be properly hydrated from the beginning, but post training, it is critical that you get this in you once your heart rate has normalized. Having electrolytes (namely sodium) is a good measure too, as they replace lost minerals and help improve fluid absorption.
Once you have had this post-workout drink/meal, it is imperative that you have a solid meal in one to two hours. This should consist of carbs, good fats and protein in the 60/25/15 ratios. Of course continue to drink fluid as well.
While what you put into your body all day long is important and dictates how you perform and recover (especially pre-workout, breakfast and before bed), the post-training meal is the most important. These are the nutrients that your body will use to refuel, repair and rehydrate after a long hard session and help you come back a better athlete!
Ryan Irwin is a Certified Sports Nutrition Specialist and owner of Nutri-Sport and Full Potential Training in Clive.
