Re-fueling your body after a workout is essential for recovery. It will help curb your hunger, and restore the energy that you burned during exercise. To understand what to eat after a workout, it is important to understand what your body does during exercise. This is the part where you learn that carbs are good. ;)
*I'm not a scientist or a nutritionist. This is basic knowledge from my mid-level education of nutrition and how it works.
Science! A super simple version of what you body does and burns during exercise. 1) When you ingest carbs, they are broken down into sugars, which is called glucose.
2) If your body does not immediately use the glucose, it is stored in your liver and in your muscles. The stored version of glucose is called glycogen. 3) When the body needs fuel, it immediately pulls from glycogen stores. Essentially, glycogen is converted back into glucose so that it can be transferred into the blood stream.
4) The glucose is used as energy during exercise, which leads to your glycogen stores to deplete. 5) Because you are burning this glucose and depleting your glycogen stores, they need to be replenished.
**Protein in your muscles breaks down during exercises, therefore protein needs to be ingest in order to aid in the recovery process.
So. We learned that carbs = glucose = glycogen. Glycogen is depleted during a workout, which means it needs to be restored. To restore glycogen, you need to eat carbs. We also learned that muscle protein breaks down during a workout. To aid in muscle recovery, protein needs to be ingested.
Post Workout Meal = Carbs and Protein Eating a meal that consists of carbs and protein: - Prevents muscle protein from breaking down
- Encourages muscle growth
- Allows glycogen levels to restore
- Decreases the amount of time needed to recover
Counting your macronutrients is important when planning your post workout meal. Structuring it correctly helps aid in recovery.
Structure your post workout meal using a ratio:
- Your meal should be a 3:1 carb to protein ratio. - Consume 30 grams of protein and at least 90 grams of carbs.
- 5-10 grams of fat can be included in your meal
Structure your post workout meal according to your body weight:
- Consume .5 grams to 1 gram per pound of body weight. *If your body weight is 200, you should eat 100-200 grams of carbs. - Alter your protein intake to be one third of the amount of carbs you are consuming.
- 5-10 grams of fat can be included in your meal
Plan to consume your meal within the hour after you have ended your workout.
Lastly, it is important to hydrate! You lose a lot of fluids during a workout. Replenishing with adequate water intake is just as important as eating a post workout meal. Final Thought
There is a lot of science behind what to eat, why, and when. Eating properly can be very complicated, but it can also be very simple. To keep it simple, ingest carbs and protein within the hour after your workout. To maximize your recovery, follow the body weight rule. If you need a middle ground, look at the ratio method. Understand that carbs are a source of energy and should not be labeled as an enemy. Your body needs them. If you need further guidance with your nutrition, feel free to reach out. I'd love to help you figure out what method is best for you. To you, my Maiden Friend! - Coach CoJo