Post Workout Foods
While athletes often prioritize their nutrition before a workout, it's equally crucial to focus on recovery afterward. Instead of laying on the floor and heading straight into the shower once you get home, focusing on nutrition through healthy foods and drinks will be more effective. Though the workout and stressing of the muscles is seen as the hard part, recovery is where the real growth and development occur for the body. This article will delve into the most nutritional and optimal foods for recovery after a workout or race.
Benefits of Post-Training Nutrition
All athletes are focused on the training aspect of their sport, but many neglect the most important contribution to growth, which is recovery. This includes nutrition, which is vital to performance improvement and consists of carb (glycogen) restoration, replenishing electrolytes and staying hydrated, and proper protein intake. The most effective time window to eat for recovery would be within 30 minutes after a workout. After training sessions, your body is depleted of electrolytes and nutrients, which therefore need nutrients to repair and refuel the body for recovery.
North Carolina-based dietitian Tommy Rodgers elaborates on the body’s nutritional needs after physical training. Rodgers explains that intense training sessions “that deplete glycogen and force the muscles to contract repeatedly can cause muscle teardown.” Carbohydrates and protein are both extremely important nutrients that help reduce the damage from intense training in addition to repairing muscle tissue. Carbohydrate (glycogen) stores are also relatively small storages in the body, and “can store only a finite amount—and it’s minimal compared with fat stores, so it is important to consume carbohydrates for sustained energy.
What Nutrients are Most Important for Recovery?
The most important nutrient to consume is carbohydrates, and it is recommended to consume 1.2 grams of carbohydrates per kilogram of body weight. Foods high in healthy carbohydrates include fruits such as
Bananas, apples, berries
Starchy foods such as rice, potatoes, oats, and quinoa
Recovery bars or shakes
For optimal recovery and maximum muscle protein synthesis (MPS), it is important to balance both carbohydrates and protein with a ratio of about 1:3 (Protein: Carbohydrates). This would mean that for every 50 grams of protein, 150 grams of carbohydrates are also consumed.
Another essential nutrient would be branched-chain amino acids (BCAAs), which stimulate the building of protein in muscle and contribute to reduced muscle breakdown. They are found in meat, fish, whey, eggs, and legumes.
With this visualization, athletes can prepare for their competition and perform as if they have done it hundreds of times. An athlete's performance can only be at its peak if the recovery stage is executed just as well as the practice and training
Protein
Along with carbohydrates, protein is also vital for recovery, as it helps repair the significant number of micro-tears in muscle tissue that occur during a hard session. Protein also provides the building blocks, which are amino acids, for muscle growth and repair. Foods high in protein can include:
Lean meats (ie. chicken, beef, turkey)
Whey or plant-based protein shakes
Greek yogurt or regular yogurt
Cottage cheese
Eggs or egg whites
Hydration and Electrolytes
Staying hydrated allows the body to properly convert carbohydrates into glycogen efficiently, which can be done by consuming an adequate amount of electrolytes and having a high water intake. Performance dietitian Renee McGregor states that “electrolytes, like sodium, chloride, and potassium, help to replace losses from sweat but also help to draw more fluid back into the body.” This can be achieved through the consumption of water, healthy smoothies, coconut water, and hydration packets. For every 2 pounds of body weight lost from a workout, it is recommended to drink 1.5 liters of water. It is most effective to drink about 500ml in the first 30 minutes after your run or workout, gradually drinking every 5-10 minutes until the target amount is reached.
Post-Run Food Examples
Protein shake with a banana
Greek yogurt with honey and berries
Slice of whole-grain bread with peanut butter
Recovery smoothie with spinach, Greek yogurt, almond milk, berries, and a scoop of protein powder
Grilled chicken, quinoa salad with mixed veggies, topped with feta cheese and olive oil dressing.
Salmon filet with steamed broccoli and roasted sweet potatoes.
Stir-fried tofu with bell peppers, snap peas, carrots, and cashews, served over brown rice.
Spaghetti with lean ground turkey meatballs, a side salad, and whole grain garlic bread.
Lentil soup served with whole grain rolls and green salad.
Conclusion
Recovery can also be simplified into the “Four R’s”, which consist of
Refuel: Have a snack rich in carbohydrates followed by a meal shortly after a workout
Rehydrate: Replace fluid losses by drinking at regular intervals
Repair: Include a serving of protein with a recovery meal.
Rest: Get an adequate amount of sleep, as it is when the most muscle repair will occur.
Recovery in sports is just as important as the actual training, and it all starts with nutrition. The process of recovery will only be effective if it is accompanied by a healthy and balanced diet consisting of protein, carbohydrates, vitamins, and adequate hydration.
Sources
Collins, James. “What to Eat after a Run.” BBC Good Food, BBC Good Food, 7 Dec. 2023, www.bbcgoodfood.com/howto/guide/how-recover-after-your-run.
Martin, Holly. “Best Recovery Food for Runners Post-Run (Snacks & Meals).” The Run Experience, The Run Experience, 2 Oct. 2023, therunexperience.com/recovery-nutrition-eating-to-ensure-optimal-recovery/.
Mead, Naomi. “Here’s How to Refuel after a Race for Optimal Recovery.” Trail Runner Magazine, 28 Sept. 2023, www.trailrunnermag.com/nutrition/race-day-nutrition-nutrition/heres-how-to-refuel-after-a-race-for-optimal-recovery/.
Shilton, A.C. “The 10 Best Recovery Plates.” Outside Online, 12 May 2022, www.outsideonline.com/health/nutrition/10-best-recovery-foods-runners/.
Veloforte, Team. “What to Eat after a Run to Fuel Your Recovery.” Veloforte, veloforte.com/blogs/fuel-better/what-to-eat-after-a-run-to-fuel-your-recovery. Accessed 9 Feb. 2024.
