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Post Workout Nutrition

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Written by Sam · Filed Under Tips  13,455 views

post workout nutrition

Post Workout Nutrition

Post workout nutrition is a very important part of any diet and training regimen and I believe it gets missed a lot even by professional athletes and trainers. It’s important to understand the science behind this to really get the big picture, so let me start with that…

During exercise our body breaks down glycogen (sugar molecules which we get from food), as well as some fat and some protein. Glycogen of course is the most readily available in most cases and is the fuel for us to not only exercise but to also allow us to really pushes through to the next level.

If our training intensity is high enough and we are exercising for about an hour our glycogen stores are diminished substantially and our body turns to protein and then fat for fuel. This is unfortunate because it means that we actually break down muscle sooner than our body breaks down fat for energy. From an evolutionary standpoint this makes sense because our bodies learned to store fat for times when food was lacking (picture a bear hibernating during winter). Pretty interesting if you look at it in this point of view isn’t it?

Your Post Workout Nutrition Focus:
But, here is the golden nugget…after our exercise routine our bodies ability to restore our glycogen stores are at its highest. Researchers believe that this time is usually limited to within 30 to 60 minutes after exercise. Thus, you want to make sure you save your high glycemic foods to this time period (as well as pre-workout but that will be in another article!).

Many of you may think that if you starve your body after exercise that you will begin to burn fat and therefore make you eliminate body fat. Unfortunately, the complete opposite is true!!!

If you starve your body after exercise you are going to be hit by a number of negative consequences.

Firstly, if you don’t get enough high quality carbohydrates within 60 minutes post-workout then your glycogen stores will not be at their optimal level next time you workout. This means that you won’t have maximal energy and will feel drained and unmotivated next time your exercising. Can we all relate?

Secondly, you are telling your body that it may not get food again for quite a while. Our body takes this to heart and reduces our metabolism to compensate and also begins to store food as fat as much as it can just in case it doesn’t get food again.

Pretty much a double whammy right? So now that you know the science behind post workout nutrition what are some healthy examples of foods to eat?

Post Workout Foods:
Fruit especially those extra sweet ones such as ripe bananas, apples, pears, watermelon are fantastic solutions for post-workout nutrition.

New research however shows that your body also has greater uptake of essential amino acids which are found in proteins right after your workout. So having a full meal like a bowl of brown rice with chicken, vegetables and cashews with light teriyaki sauce would be perfect. Of course, you can be creative with this and substitute fish, lean beef or even prawns. Something like roasted or steamed yam with a tablespoon of organic butter and spices sprinkled on top is also very smart.

For those on the rush, a bowl of instant oatmeal or a whey protein fruit smoothie (made with a high quality protein like Gaspari Nutrition Myofusion or Optimum Platinum Hydrowhey) would also be exceptional post-workout nutrition. In addition you may want to add a recovery amino acid complex (BCAA’s) like the yummy watermelon flavour of Scivation Xtend.

Other options

For those seeking weight loss: carrots, chocolate milk, honey on whole wheat toast, steamed nugget potatoes, lentil soup, whole wheat pasta with tomato sauce, fruit salad, yogurt and oats.

For those seeking muscle gain: your favorite pasta with low fat sauces and extra veggies, cereal with skim milk, dark chocolate, gatorade, chili.

Have any questions about your post workout nutrition? Please leave a comment below…

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Comments

  • Kelly

    That was great! I wondered why I was feeling a loss of energy. What would someone follwing a lower carbohydrate plan have afterward? Medim glycemic + protein? I’m thinking a mandarin salad w chicken??? And what if u do the no eating after X time rule… and your workout ends after X?

    • http://weightlossandtraining.com/ Sam

      Hi Kelly, even though you may be following a low carbohydrate plan I would recommend two moments of high carbohydrate – before and right after your workout. This is because of the reasons I’ve outlined in the article. With that said you can definitely experiment with medium glycemic + protein to see how your body reacts. Maybe add some sliced apple to your salad to help with this.

      Not sure quite what you mean by the no eating after X time rule?

  • Kelly

    That was great! I wondered why I was feeling a loss of energy. What would someone follwing a lower carbohydrate plan have afterward? Medim glycemic + protein? I’m thinking a mandarin salad w chicken??? And what if u do the no eating after X time rule… and your workout ends after X?

    • http://weightlossandtraining.com Sam

      Hi Kelly, even though you may be following a low carbohydrate plan I would recommend two moments of high carbohydrate – before and right after your workout. This is because of the reasons I’ve outlined in the article. With that said you can definitely experiment with medium glycemic + protein to see how your body reacts. Maybe add some sliced apple to your salad to help with this.

      Not sure quite what you mean by the no eating after X time rule?

  • Misty K

    I’m a fairly active female, who tries to exercise regularly to keep somewhat toned. Ultimately would like to be svelt, but that’s another discussion. I have always had a protein smoothie after a workout, even if it was only a cardio session. I make my own (with peanut butter & frozen fruit). Because I feel like it’s a well-balanced quick meal.  On most days, I have a meal repacement shake (full of protein & vitamins) and a healthy apple snack bar.  

    The guys I work with, who all of a sudden want to get fit were on my case one morning about my homemade “shake”. It was an awful color because of the blended frozen blueberries. I didn’t care, it tasted yummy. Anyways, then they tried to embarrass me and ask very loudly “why are you taking protein if you don’t want to get big?!” I couldn’t give a logical answer and only replied “I’ve been doing it for years, since I lost 30 lbs and it works for me.” but now they tease me and tell people to watch out or I’ll Hulk out on them. Sad, I’m 35 and not in high school anymore. Unfortunately, I do have muscle and my arms look big when I’m not running on top of (light weight) weight lifting. 

    I was hoping you could provide me with a rational explanation, so I don’t get embarrassed again. And may actually help them, because I think the pettiness is stemming from jealousy. Btw, these are grown men working in Procurement (high stress job). 

    Thank you for your time. I really enjoy your short newsletters and always look forward to new ones. 

    Kindest regards,
    Misty

    • http://weightlossandtraining.com/ Sam

      Hi Misty, I’m not sure why you even speak with these people, I would just ignore them and let them ingest their own negative energy. There are plenty of reasons why you have succeeded because of your protein shakes: they provide essential amino acids to your muscles to help nourish and recover these tissues; protein shakes keeps you full and prevent you from cravings of junk food like donuts and muffins; protein helps boost your immune system as well as your resting metabolic rate and the more muscle you have in your tissues the higher your metabolic rate. These are some of the great reasons why I recommend whey protein even to my mom!

  • Misty K

    I’m a fairly active female, who tries to exercise regularly to keep somewhat toned. Ultimately would like to be svelt, but that’s another discussion. I have always had a protein smoothie after a workout, even if it was only a cardio session. I make my own (with peanut butter & frozen fruit). Because I feel like it’s a well-balanced quick meal.  On most days, I have a meal repacement shake (full of protein & vitamins) and a healthy apple snack bar.  

    The guys I work with, who all of a sudden want to get fit were on my case one morning about my homemade “shake”. It was an awful color because of the blended frozen blueberries. I didn’t care, it tasted yummy. Anyways, then they tried to embarrass me and ask very loudly “why are you taking protein if you don’t want to get big?!” I couldn’t give a logical answer and only replied “I’ve been doing it for years, since I lost 30 lbs and it works for me.” but now they tease me and tell people to watch out or I’ll Hulk out on them. Sad, I’m 35 and not in high school anymore. Unfortunately, I do have muscle and my arms look big when I’m not running on top of (light weight) weight lifting. 

    I was hoping you could provide me with a rational explanation, so I don’t get embarrassed again. And may actually help them, because I think the pettiness is stemming from jealousy. Btw, these are grown men working in Procurement (high stress job). 

    Thank you for your time. I really enjoy your short newsletters and always look forward to new ones. 

    Kindest regards,
    Misty

    • http://weightlossandtraining.com Sam

      Hi Misty, I’m not sure why you even speak with these people, I would just ignore them and let them ingest their own negative energy. There are plenty of reasons why you have succeeded because of your protein shakes: they provide essential amino acids to your muscles to help nourish and recover these tissues; protein shakes keeps you full and prevent you from cravings of junk food like donuts and muffins; protein helps boost your immune system as well as your resting metabolic rate and the more muscle you have in your tissues the higher your metabolic rate. These are some of the great reasons why I recommend whey protein even to my mom!

  • Gabs Herrera

    Hi, i workout at night and y get out of the gym around 9 pm… and i have a diet that i dont eat carbs only protein and that diet has working for me really good but i get to hungry sometimes when i get out of the gym and some other days i dont want to eat but i do it my question is if im trying to loose weight what else can i eat while i do my dinner because i cant eat fruit at night??
    Thanks….

    • http://weightlossandtraining.com/ Sam

      Hi Gabs, I wouldn’t recommend cutting out carbs from your diet as a long term solution, your body needs carbohydrates for a number of important biological mechanisms. Just stick to whole gain products, fruit and beans/legumes and you can still maintain your weight loss. You may also want to experiment with whey protein smoothies to help you fight hunger.

  • http://facebook Gabs Herrera

    Hi, i workout at night and y get out of the gym around 9 pm… and i have a diet that i dont eat carbs only protein and that diet has working for me really good but i get to hungry sometimes when i get out of the gym and some other days i dont want to eat but i do it my question is if im trying to loose weight what else can i eat while i do my dinner because i cant eat fruit at night??
    Thanks….

    • http://weightlossandtraining.com Sam

      Hi Gabs, I wouldn’t recommend cutting out carbs from your diet as a long term solution, your body needs carbohydrates for a number of important biological mechanisms. Just stick to whole gain products, fruit and beans/legumes and you can still maintain your weight loss. You may also want to experiment with whey protein smoothies to help you fight hunger.

  • Amara

    I’m a 19 year old female who’s just starting out with a regular work out routine, and I was just wondering after reading this, is there anything that I could eat post workout that would aid in both weight loss and muscle gain? I want to get more toned and lose a little weight, but I want to do it the healthiest way I can, so I guess I’m not sure where to start.
    Thanks =]

  • Amara

    I’m a 19 year old female who’s just starting out with a regular work out routine, and I was just wondering after reading this, is there anything that I could eat post workout that would aid in both weight loss and muscle gain? I want to get more toned and lose a little weight, but I want to do it the healthiest way I can, so I guess I’m not sure where to start.
    Thanks =]

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  • Daniel

    what about having blueberries and v8 juice (136ml) low sodium?

    now I should eat pear or apples after workout…haha I used to eat them before…

    • http://weightlossandtraining.com/ Sam

      Hi Daniel blueberries are awesome, very high in antioxidants, and the low sodium v8 is ok too, but I’d prefer fresh veggie juice you can make at home with your favorite spices and herbs.

  • Daniel

    what about having blueberries and v8 juice (136ml) low sodium?

    now I should eat pear or apples after workout…haha I used to eat them before…

    • http://weightlossandtraining.com Sam

      Hi Daniel blueberries are awesome, very high in antioxidants, and the low sodium v8 is ok too, but I’d prefer fresh veggie juice you can make at home with your favorite spices and herbs.

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