Are you making recovery nutrition a priority?
What should your post-workout snack consist of?
Carbs: Carbs provide you with energy and fuel to support your muscles during recovery. Include complex carbohydrates like starchy vegetables and whole grains to provide longer lasting energy.
Protein: Protein will supply you with amino acids to promote muscle protein synthesis, and help to keep your blood sugar stable in order to maintain stable energy levels.
Fat: Fat slows the digestion of food so eat some healthy fats, but keep it low (under 10 g). This will ensure that the protein and carbs you’re eating are more effectively utilized.
An appropriate post-workout snack will:
Stimulate muscle protein synthesis
Enhance the performance of your next workout
When to have your post-workout snack: The first 30 minutes or so after exercise provide an important opportunity for nutritional recovery due to factors like increased blood flow and insulin sensitivity, which boosts cellular glucose uptake and glycogen restoration.
Don’t forget to hydrate! Fluid balance is crucial too, and it is important to get enough water before, during, and after exercise.
A general rule of thumb is to drink your weight divided by 2 in ounces per day. (100lbs divided by 2 = 50 oz of water) On top of this, add 1-2 cups of additional water 30-minutes after exercise.
Why care about nutrition recovery? If you don’t give your body what it needs, over-time it might not be able to keep up with the intensity of your training.
This can lead to slowed progress, higher risk of injury, weakened immune system and hormonal imbalances if you continue to push harder without proper nutrition.
Here are some foods with certain nutrient profiles that can help reduce post-exercise soreness and give your muscles a fighting chance at your next workout.