When and what to eat after a workout
You made the effort to exercise, maybe even gone to the trouble of structuring your session, but what about your post workout meal? Do you plan what and when you’re going to eat? If you find yourself feeling tired all the time, not recovering well or feeling muscle soreness after a workout, then your post workout plan (or lack of) may not be working!
During exercise your muscles mostly burn glycogen stores but depending on the type and length of time you exercise will also burn fat and protein. Replenishing the muscles of these lost nutrients can help maintain muscle mass and help reduce recovery time. Eating within a certain time period after your workout, some experts say within 45 minutes, can also help with glycogen synthesis (glycogen stores being replenished) plus improve muscle restoration.
Eating a balanced ratio of 3:1, carbs to protein is a good way to remember what to eat post workout i.e. 90-120 grams of carbs to 30-40 grams of protein. A small amount of healthy fats i.e. avocado, nuts or coconut oil can also assist with recovery.
The healthy training triangle is important-Train smart, eat nutritionally and allow enough rest between workouts.