Fuel up post hitout
After a strenuous workout and any game where you have a decent anount of turf time, proper nutrition is essential for facilitating recovery, replenishing energy stores, and promoting muscle repair. Here, we explore evidence-based strategies for achieving optimal recovery nutrition post workout, focusing on key nutrients and timing considerations to optimize performance and enhance muscle recovery. By doing this, not only are you better able to back up, you help protect your immune system from potential compromise.
Protein
Protein plays a crucial role in promoting muscle repair and growth, making it a fundamental component of post-workout nutrition. Research has consistently shown that consuming protein post workout can stimulate muscle protein synthesis and enhance recovery (Stark et al., 2012). The recommended protein intake post workout is approximately 0.2 to 0.4 grams per kilogram of body weight, with high-quality sources such as whey protein, casein, and soy protein being particularly effective in supporting muscle recovery (Phillips, 2016).
Carbohydrates
Carbohydrates are integral for replenishing glycogen stores and restoring energy levels post workout. Studies have shown that consuming carbohydrates in conjunction with protein post workout can augment muscle glycogen repletion and aid in recovery (Pintus et al., 2016). The optimal carbohydrate intake post workout is approximately 0.8 to 1.2 grams per kilogram of body weight, with sources like fruits, whole grains, and starchy vegetables recommended for their rapid and sustained energy release (Thomas et al., 2020).
Consuming carbs post-workout not only limits cortisol production it also allows your body to produce insulin. Insulin is an anabolic hormone that works to build muscle. Carbohydrates trigger the body to make insulin, decreasing the amount of cortisol produced, decreasing muscle breakdown.
In general, you want to consume carbohydrates lower on the glycemic index (GI), like beans and whole grains, because since they take longer to digest, they do not cause an insulin spike. But following a workout, you should do the opposite by choosing carbs higher on the glycemic index, because they are more rapidly digested and therefore cause an increase in insulin production. High glycemic carbs include breakfast cereals, rice, pasta, potatoes, pretzels, and fruits.
At VEASS we recommend a mix of both. Why? In our experience, and congruent with our value system, as important as performance is, we opt to align your lifestyle and diet choices with optimal health and wellbeing above fitness. We advise and support you to be healthy and fit; in that order of salience.
Hydration
Proper hydration is crucial for supporting muscle function and promoting recovery post workout. Dehydration can impair performance and hinder muscle recovery, underscoring the significance of replenishing fluids lost during exercise (Montain & Coyle, 1992). The American College of Sports Medicine advises consuming 16-20 ounces of fluid for every pound of body weight lost during exercise to ensure adequate hydration post workout (Sawka et al., 2007).
Timing
Timing plays a pivotal role in optimizing recovery nutrition post workout. Research has demonstrated that consuming a balanced meal or snack containing protein and carbohydrates within 30 minutes to 2 hours post workout can enhance muscle repair and glycogen repletion (Aragon & Schoenfeld, 2013). This post-exercise "anabolic window" represents a critical period for nutrient absorption and muscle recovery, emphasizing the importance of timely refueling (Schoenfeld, 2011).
Supplements
While whole foods should be the primary focus of post-workout nutrition, supplements can be a valuable adjunct for enhancing recovery and performance. Whe y protein powder, branched-chain amino acids (BCAAs), and creatine are popular supplements that have been shown to support muscle repair and growth post workout (Shimomura et al., 2010). However, it is important to consult with a healthcare provider or registered dietitian before incorporating supplements into your post-workout routine to ensure they are safe and appropriate for your individual needs.
Simple healthy meals
Grilled chicken with roasted vegetables and rice
Egg omelet with avocados on whole-grain toast
Salmon and sweet potatoes
Tuna salad sandwich on whole-grain bread
Oatmeal, with, bananas
Cottage cheese and fruits
Pita and Hummus and vegetables
Greek yogurt, berries, and granola
Protein shake
Quinoa bowl with sweet potatoes, berries, and pecans
Whole-grain crackers with string cheese and fruit
Try to eat within 30 to 45 minutes following your workout for best results.
Don’t forget to drink plenty of water before and after your workout!
In conclusion, optimal recovery nutrition post workout is crucial for maximizing performance, promoting muscle repair, and enhancing overall recovery. By focusing on a combination of protein, carbohydrates, hydration, timing, and potentially supplements, you can support your body's recovery process and optimize your fitness goals. Remember to always listen to your body and adjust your nutrition plan based on your individual needs and preferences.
References
Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5.
Montain, S. J., & Coyle, E. F. (1992). Influence of graded dehydration on hyperthermia and cardiovascular drift during exercise. Journal of Applied Physiology, 73(4), 1340-1350.
Phillips, S. M. (2016). Dietary protein requirements and adaptive advantages in athletes. British Journal of Nutrition, 108, S158-S167.
Pintus, S., Murru, E., Carta, G., Cordeddu, L., Batetta, B., Accossu, S., ... & Banni, S. (2016). Sheep cheese naturally enriched in a-linolenic, conjugated linoleic and vaccenic acids improves the lipid profile and reduces anandamide in the plasma of hypercholesterolaemic subjects. The British Journal of Nutrition, 98(4), 814-822.
Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 39(2), 377-390.
Schoenfeld, B. J. (2011). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research,
