Post-Workout Nutrition – What Should I Eat and When?

 

If you’re new to training, or starting to kick your workouts into the next gear, you may be curious about the best way to refuel your body after a challenging workout. With lots of differing opinions and theories out there, it can be easy to get a little lost in the weeds or decide to chug a protein shake, perhaps a hefty smoothie, immediately after your training session. Here’s our take on it:

 

When Should I Eat?

Post-workout nutrition is more straightforward than it may initially seem. You might have heard of something called “the anabolic window”, which is the idea that your body has a finite amount of time to optimize post-workout recovery. While there is an element of truth to this, it’s definitely not as finite as some would have you believe. 

 

After your workout, when you and your muscles are hungry for fuel, blood flow is increased to deliver nutrients more efficiently for up to an hour, so it is theorized that this is the best time to recover. In reality, it’s not that clear cut and there is lacking evidence to indicate when exactly post workout meals are best. For most people, waiting until your next meal is just fine, and post-workout meal timing isn’t a crucial component to your diet or fitness success. However, if you are a high level athlete, training for several hours at a time or multiple times per day; being more diligent and strategic with your nutrient timing will help you sustain energy and promote recovery from one training session to the next.

 

What Should I Eat?

As far as balancing your post-workout meal, prioritize carbohydrates and protein. Working out requires your body to use its glycogen stores (glucose stored in the muscles) for energy, and the fastest way to replenish these stores post-workout are with carbohydrates. Along with the glucose, your muscles will draw in water and other nutrients (such as protein) that improve your recovery. Pairing your carbohydrates with protein helps the body absorb more of the amino acids (the building blocks of proteins) to repair the typical, minor wear and tear on the muscles that occurs during training.

 

With all that being said, keep in mind that for most people, your calorie and macronutrient intake  over the course of the day is far more impactful to your fitness goals than specific post-workout meals. In most cases, a healthy and balanced meal after the gym is sufficient to replenish your body.