I have done a bit of experimenting with post workout nutrition, I will share what I’ve learned so far. This is an area I would like to experiment with more in the future, trying different amounts, times and blends of macros to see how my body reacts. What I have learned though is that my body does crave things after working out, I am responsible to give my body what it needs while not necessarily giving into what my brain wants and is trying to justify. Having healthier simple options is key.
Why is Post Workout Nutrition Important?
Post Workout Nutrition is important to refuel your body from the energy used during exercise, but also to give yourself the building blocks to recover effectively. It’s important to consider that the exercise itself is not making you stronger, it’s damaging your muscles. Because of this damage, the body will take time to repair or rebuild and a well nourished body will take the time to rebuild the muscles stronger to better manage future stresses.
Golden Window
Several sources refer to a “Golden Window” which is the 30-60 minutes after you complete a workout where it is best to eat something to aid in recovery and rebuilding. Other sources say you have a longer window, maybe up to 2 hours. Personally, I try to eat something as soon as practical after a workout. If I’m home, it may be easy to put something quick together, if I’m out, it may take a bit longer to get something that is a good choice.
What Nutrients are Most Important?
I believe that all 3 macronutrients are important in post workout nutrition. Protein is the one that gets the most attention, this is because muscles are made of protein and you want to make sure you have it available for repair and rebuilding. Carbohydrates also get a fair amount of attention since you will primarily burn glycogen during your workouts, carbohydrates are the easiest for your body to use to refill this. I’m not sure if fat has a lot of physical value to the recovery process, but I have found that it gives me a better feeling of satiety which generally helps me from eating more and more.
Examples
Products that are engineered specifically for post workout recovery likely have their benefits but I try to stay away from these products, I am not a professional athlete and I can’t see these making a huge difference in my performance. After my workouts before work, I keep a protein shake handy, these are primarily protein but have a few carbs and a bit of fat as well. Protein shakes can be expensive and they’re less than ideal, but this gives me something to start the recovery process while I drive to work and prevents me from stopping at that Burger King I pass every morning. Once I get to work, I like to eat pretzels and hummus which gives me a bit more carbohydrates and fat to keep me feeling energized and full for longer. For other workouts, I do not have an established routine; I could easily do the same, but I like to mix it up a bit more and have more whole foods. A simple sandwich with meat or egg salad has worked well.
Don’t Undo What You’ve Done
Great job, you’ve finished a workout! I agree, you deserve a reward, but don’t let that reward undo what you’ve done. Working out often makes you hungry and you do need to feed that hunger, to an extent. Making sure you have easy and relatively healthy options available is important to help with temptation to go overboard with the things you know you shouldn’t be having.
Summary
Post Workout Nutrition is something you will not want to miss. You need to fuel your body to replenish some of the macros you burned and give your body the building blocks to rebuild the muscle you broke down. Like with everything, you’ll have to experiment on the types and amounts that work best for you for a given workout, but you will not want to miss out on this opportunity.