If you want to build muscle and achieve your fitness goals, getting the right fuel after a workout is almost as important as the exercise itself, according to one of Australia’s most respected sports dietitians. , Jess Spendlove.
âConsuming the right nutrition after exercise is important for several reasons,â she explains. âFirst, it can help support adaptation to the training session. Whether you are training for performance or a particular outcome this is key, and if not, it is always nice to make the most of that “window of opportunity”.
âI call it a window of opportunity because after training our muscles are prepared to absorb nutrients. Think of them like a sponge. Their ability to do this is even more effective than usual.
It’s true that new science is showing that you don’t need to consume the nutrients you need immediately after a workout to reap muscle building and strength-priming benefits. But most people find that eating a protein bar or drinking a protein shake before (or even during) a workout can lead to digestive issues, up to a case of a mid-workout trotting.
And it’s also true that you shouldn’t turn exclusively to protein bars or shakes in order to best help your body recover from heavy training. Much like good overall nutrition, you should strive to choose a variety of foods, each with their own unique set of nutrients that are good for you.
“You may have heard this -” the first 30 minutes are critical “which is okay in a way, but if you don’t consume nutrition right away in that window, that doesn’t mean your nutrition isn’t. is not effective, âadds Jess. âThe other thing to emphasize is that timing is more important if you train twice a day, or have specific goals like maximizing lean mass gains after a resistance-based workout. Outside of these scenarios , having a recovery meal or snack about 60 minutes later is fine.
So if you put a little more thought into your post-workout nutrition, your time in the gym (or on the road, or in the water, or wherever you train) could produce even better results.
So what exactly should you achieve? Here are Jess’ top tips:
The basics of recovery feeding
âDepending on the type of training, your ability to ‘recover’ is high for 24 to 48 hours after training, which means that while the meal or snack immediately after training is important, what you eat is important. is just as much during this window. I often refer to recovery as a 24/7 process for this reason. Every meal and snack really is an opportunity for women who like to train almost every day.
Here are some of the foods you should focus on:
Protein – This is important for muscle repair (this nutrient is also very important for appetite control)
Carbohydrates – to repair used muscle glycogen. It is also important to reduce the spike in cortisol that can occur during a strenuous workout. This is more important for certain types of workouts – ones that are high intensity or last longer.
Fluids – important to replace lost fluids
Color – this is less important in the acute sense, but important overall to ensure adequate vitamins, minerals and antioxidants that aid in recovery.
The above principles apply to all types of training, but the intensity and duration of the session will dictate how much or how precise you need to be, especially when it comes to the workout part. carbohydrate puzzle.
What are the best post-recovery foods after …
1. Strength training
YoPRO PERFORM with oats, fruits & PB or if it is close to a meal, for example breakfast 2 eggs with smoked salmon, vegetables and sourdough.
If in the morning it can be something like overnight oats made with choice milk, high protein yogurt, fruits, nuts and seeds. If you prefer to work out at night, this could be your dinner, which could be something like a chicken or tofu stir-fry with brown rice and vegetables.
Similar to cardio and running
Smoothie with coconut water or milk of your choice, high protein yogurt (YoPRO PERFORM), berries, banana & chia seeds
5. Mobility (yoga, etc.)
Nothing specific here, I would just recommend having your next meal when you have scheduled it. This would be considered an active recovery session