Exercise is key to a healthy lifestyle, but to really maximise a workout, fuelling our bodies in the right way is vital. Good nutrition before working out can supercharge us, then sustain our energy levels throughout a session. Likewise, eating well afterwards can aid recovery, meaning we can train again sooner.
The benefits of different foods
Rehydrate, recover, re-fuel energy you’ve lost and enhance the performance of the training you’ve done — these four targets are all worth considering post-exercise. For this, a mix of carbs and protein is recommended. Carbs stimulate insulin, which is needed to uptake protein into the muscles. If we cut out carbs, we simply can’t uptake that all-important protein.
A misconception exists that we need lots of protein post-workout. Instead, aim for around 20- 30g of protein, as this is optimal to maximise the body’s ability to recover. Research shows that if you have significantly more than that, there are no extra benefits on the repairing of muscle tissue.
Here’s a little post workout meal inspiration - why not whip up half a chicken breast with a side of spinach or quinoa? Again, scrambled egg on toast with fresh veggies works just as well post-exercise, as before! Snack on almonds if you’re feeling peckish later, or not quite hungry enough for a full meal.
When to eat after a workout
Look to mirror the timings of your pre-exercise eating routine. Aim to eat within an hour to replenish your energy levels.
Combat cravings
Staying hydrated will help combat hunger levels. If you get into the routine of eating a couple of hours before exercise, enjoying a light snack 60 minutes before then eating afterwards, you’ll curb any cravings. If you’re getting enough nutrition elsewhere throughout the day, you shouldn’t feel those pangs.
Drink lots of water
Exercise causes us to sweat and, in turn, lose electrolytes. Electrolytes hydrate the body, regulate nerve and muscle function, and help to rebuild damaged tissue. Drinking plenty of water will replenish electrolytes, salts and prevent dehydration. Feeling dehydrated can not only compromise performance, but induce headaches, dizziness and, in more severe cases, fainting.
What about supplements?
There’s no real evidence to suggest that protein powders are better than whole food protein after exercise. But then again, there’s nothing to prove that they’re worse. Crucially though, it’s worth remembering that whole foods are packed with vitamins and minerals that a powder can’t provide. In certain circumstances, like a professional athlete training twice a day, a quicker recovery is needed and so protein shakes might be considered. However, if you have an exercise class planned with a whole day to recover, there’s no need to speed up this process — whole foods are more beneficial here.
Ultimately, a healthy, balanced diet, regular exercise and good quality sleep are key to better wellbeing. Where nutrition is concerned, it can be trial-and-error; but once you find what works for you, you’ll never look back.