Post-Workout Nutrition: How to Refuel Your Body for Maximum Results
August 26, 2022
You've trained hard and put in the work during your workout, but you still have more to do! Post-workout nutrition can mean the difference between making gains or losing results, and it also plays a vital role in preventing injury and illness. So make sure you know what to eat after your workout to maximize your results and recovery time.
Here are some tips to get you started!
What Is Post-Workout Nutrition?
Post-workout nutrition replenishes your body with the nutrients it needs to recover from exercise. This includes both the food you eat and the supplements you take. It would be best to focus on protein, carbohydrates, and fluids. The timing can vary, but try not to wait more than two hours before eating or drinking anything after a workout.
Why is post-workout nutrition important?: Research has shown that recovery after exercise can lead to better performance, less muscle soreness, faster recovery between workouts, less delayed onset muscle soreness (DOMS), and faster repair of muscle fibers after a workout.
Is a Post-Workout Refuel More Important than a Pre-Workout One?
Working out depletes your energy stores and puts stress on your muscles. Eating the right foods after you work out is essential to replenish those stores and help your muscles recover. The best post-workout meal is one that's high in protein and carbs. Proteins provide amino acids, which are used to build muscle, while carbs provide glucose, which can be used as fuel for your muscles during recovery or storage as glycogen.
When you combine these two macronutrients, you'll get the nutrients you need to get back on track and make sure you're getting the most out of your workouts.
What's the Value of Doing This?
Refueling your body after a workout is essential so you can repair muscle tissue, replenish energy stores, and rehydrate. Doing so will help you feel better and perform better the next time you exercise. Plus, it's just as important to eat the right foods post-workout as it is to eat the right foods pre-workout.
What Types of Nutrition Should You Look For?
When you're working out, you're essentially breaking down your muscles. So it would be best to have the proper nutrients to repair and build those muscles back up.
Here Are a Few Things to Look for in Your Post-Workout Nutrition
- Fats: Fats provide longer-lasting energy than sugars and can help with muscle recovery and keep your skin, hair, nails, and hormones (i.e., testosterone) healthy. Fats should be 20% of total daily calories (approximately 120 grams).
- Protein: Protein provides energy that is absorbed over a long period of time because it is broken down very slowly in the stomach.
How Soon Should You Refuel after a Workout?
It's essential to refuel your body after a workout, and the timing of that refueling can make a big difference in how well your body recovers. Eating within 30 minutes of finishing your workout is generally recommended. This allows your body to start rebuilding glycogen stores and repair muscle tissue.
What Could Happen If You Don't Refuel Properly or Soon Enough?
You could feel tired and sluggish if you don't eat the right foods after working out. You might not see the results you want from all your hard work, and you could even get sick more easily. Eating after a workout helps replace lost fluids and minerals like sodium, potassium, calcium, and magnesium, which are essential for normal bodily functions.
If you're unsure about what to eat or how much of it, talk with a trainer or nutritionist about what food is best for your needs. Taking care of yourself is essential to staying healthy and feeling great!
No matter how dedicated you are to your workout routine, you're not going to see the results you want if you're not adequately refueling your body afterward. That's why it's essential to understand the basics of post-workout nutrition.