After a tough, lactic-filled workout it’s hard to fathom food, let alone down a steak. But getting high-quality protein and a little bit of carbohydrate is one of the best things you can do for your body after a high-intensity training session. Here’s what you need to know about post-workout nutrition…
Why You Need Protein and Carbohydrate After Exercise
During a workout numerous hormonal and metabolic changes take place. Energy stores and fluid are progressively depleted. Muscle breakdown increases, as well as inflammation. These changes prime your body to take up protein and carbohydrate immediately after your last rep, even though you may not be hungry.
The sooner you get something down, the quicker the recovery process begins. Protein helps build new muscle, while carbohydrate moves into the muscles and liver to replete fuel stores. Interestingly enough, consuming carbohydrates and protein together is more effective for recovery than either one alone [1].
The Best Food Choices After Exercise
In terms of carbohydrates, rapidly absorbed sources are the best choices. The sooner it gets into your system, the sooner it begins to work its magic [2]. White bread, white pasta, sweet cereals, and lactose found in dairy products are all excellent sources of carbohydrate after exercise (yes, it’s true).
Protein is a little more interesting. Animal sources and soy products are top-shelf choices after exercise because they’re rich in leucine, a type of protein that triggers muscle-building [3]. But that doesn’t mean a perfectly seared steak is the only option.
How Much Protein and Carbohydrate Do You Need?
Carbohydrate: Carbohydrate needs after exercise typically ranges from 15-90g, depending on the length and intensity of your training session. The longer and harder your workout session, the more carbohydrate you need.
Protein: We’re still learning about how much protein is ideal after exercise, but it looks like 15-30g high-quality protein might be the sweet spot. Eating more than that in one go does not appear to provide additional muscle-building benefits.
Easy Post-Workout Snacks
Here are a couple of portable and effective protein and carb combos for your post-exercise snack:
- Low-fat chocolate milk or chocolate soy milk: Chocolate milk is a delicious, and effective recovery beverage, and there’s solid research to back it up! The combination of protein and carbohydrate found in the milk and chocolate flavoring seems to minimize muscle damage, and reduce fatigue. If you’re not a chocolate fan, you can do vanilla instead. If you go for an unflavored option, pair it with cereal or fruit for adequate carbohydrate.
- Low-fat flavored Greek yogurt or soy yogurt: Just like chocolate milk, the carbohydrate and protein found in yogurt make it an ideal snack after exercise. Greek yogurt is a great choice because it’s higher in protein than regular yogurt. If you opt for a plain yogurt variety, pair it with fruit or cereal for added carbohydrate.
- Whey protein and 100% fruit juice: Create a quick smoothie by adding whey protein to 100% juice. Whey protein is readily absorbed and utilized by our body for muscle-building. Similarly, carbs found in juice are rapidly absorbed into the bloodstream.
- Reduced-fat cheese and crackers: String cheese and crackers is a good alternative for a savory-loving athlete. Similar to other dairy options, the protein in string cheese is helpful for muscle-building.
- Canned salmon and crackers: Canned salmon and crackers is another highly portable combo, rich in high-quality protein and carbohydrate. Salmon also contains omega-3 fats, which may help fight post-workout inflammation.
Remember, the sooner you get a little carb and protein in post-workout, the better! Experiment with a few different options to find what you tolerate best. Your body will thank you for jump-starting the recovery process.
Hungry for more nutrition knowledge? Check out my tips and tricks page here.
References
[1] International Society of Sports Nutrition position stand: nutrient timing. Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. J Int Soc Sports Nutr. 2008 Oct 3;5:17.
[2] Muscle glycogen storage after prolonged exercise: effect of the glycemic index of carbohydrate feedings. Burke LM, Collier GR, Hargreaves M. J Appl Physiol (1985). 1993 Aug;75(2):1019-23.
[3] Nutritional and regulatory roles of leucine in muscle growth and fat reduction. Duan Y, Li F, Liu H, Li Y, Liu Y, Kong X, Zhang Y, Deng D, Tang Y, Feng Z, Wu G, Yin Y. Front Biosci (Landmark Ed). 2015 Jan 1;20:796-813.
