25 Apr Post-Workout Nutrition Do’s and Don’ts!

Let’s talk post-workout food: the WHAT, WHEN, WHY and HOW of the food you choose and nutrient timing to optimize recovery.

The WHAT:

Examples of adequate post-workout snacks or meals include a turkey sandwich, a PB&J, Greek yogurt with granola & fruit, a protein bar with adequate carbohydrates, a slice of toast with banana & almond butter, a smoothie with Greek yogurt or protein & fruit, cottage cheese with fruit, or oatmeal with nut butter and fruit. A good rule of thumb is a 2:1 carbohydrate to protein ratio.

The WHEN:

This can vary for men vs. women, as it becomes more necessary for women to refuel post-workout more and more quickly as they age, but a good rule of thumb is to attempt to get something in your stomach within 30 minutes of finishing a run or a workout. If you worked out somewhere other than your home, make sure you bring a little something you can refuel with immediately and then perhaps eat a more substantial meal as soon as you have access.

The WHY:

Your body is designed to extract much-needed nutrients from your post-workout nutrition quickly and efficiently. Protein is used to repair the muscles you just broke down, and carbohydrates are used to replenish your glycogen stores. Don’t deny your body what it needs!

The HOW:

The age-old debate: should I refuel with real food or a protein shake? Well, the answer truly isn’t black-or-white. Several things come into play, such as: what do I have available to me? Where am I at the end of my workout and how long until I’m able to get to my kitchen to make a meal?

The pros of a protein shake include, of course, convenience and quick nutrition. The cons? Unless you’ve made a smoothie ahead of time and can somehow keep it cold, most protein shakes aren’t going to contain enough carbohydrates.

Moral of the story: if you have access to real food, choose that! If you don’t, a protein shake will certainly do in a pinch – but as soon as you do have access to more food, grab some carbs to restock those glycogen stores!