Post Exercise Nutrition
Keely Fraser, MSc, PDt
Carbohydrate loading and hydration are essential post workout to re-energize your body, replenish muscle glycogen stores, protect lean muscle mass, and improve performance and endurance over time. Muscle tissue is most receptive to carbohydrate loading immediately after high intensity exercise.
In fact, glycogen synthesis is at its peak within the first 15-30 minutes post exercise, and optimized when carbohydrates are consumed in combination with a small amount of protein.
In fact, glycogen synthesis is at its peak within the first 15-30 minutes post exercise, and optimized when carbohydrates are consumed in combination with a small amount of protein.
Post exercise choose foods that contain simple carbohydrates, such as fruits, sports drinks, milk products and certain vegetables. Simple sugars are quickly digested and absorbed, and rapidly stored as muscle glycogen when consumed immediately post workout. This will decrease recovery time and improve the quality of your next training session.
The Basics of Post Workout Nutrition
The Basics of Post Workout Nutrition
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15-30 Minutes Post Exercise Begin eating or drinking 50-150 g of carbohydrate (1g/ kg body weight) within the first 15-30 minutes following exhaustive exercise. This recommendation is doubled for endurance and competitive athletes who should also continue consuming 1g carbohydrate/kg body weight every 2 hours, for the 6 hours following exercise, to optimize glycogen resynthesis. |
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Fast Acting Carbs Post workout consume foods that contain simple or fast acting carbohydrates. Simple carbohydrates are found in foods such as fruits, fruit juices, dairy products, and sports drinks. These foods contain carbohydrates that are readily absorbed from the gut, allowing muscle glycogen synthesis to begin almost immediately. |
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A bit of protein....not to much
Research suggests that including a small amount of protein, about 8 grams in combination with carbohydrate immediately post workout is optimal to increase muscle glycogen re-synthesis. Protein is important in repairing and building new muscle protein, but post workout carbohydrates remain the most important nutrient needed because its role in replenishing muscle glycogen and providing energy for muscle growth and repair. |
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Hydrate Drink at least 250-500 mL (1-2 cups) of fluid post exercise. Endurance and competitive athletes should weight themselves post competition and drink 1 litre (4 cups) of fluid for every kg (2.2 lbs) of weight loss. |
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Post Workout Snacks
