Refuelling your body after exercise is important to help repair and rebuild muscle tissue and replace lost energy stores. Let’s look at what can help refuel and repair your body after a workout.
What to eat post-workout and why
In truth, nutrition before and after exercise can be very similar; it’s all about finding the formula that works for you. There is four targets to consider post-exercise.
- Rehydrate,
- Re-fuel,
- Recover,
- Rest.
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 fully utilise that all-important protein.
A misconception exists that we need LOTS of protein post-workout. We certainly need it, however, it is recommended to aim for around 20- 30g of protein, as this is optimal to maximise the body’s ability to recover.1
So, what does 20g of protein look like? It could be:
- half a chicken breast,
- two eggs and a few almonds,
- two-thirds of a cup of cottage cheese,
- 170g of Greek yoghurt
- or 75g of tuna.
Keep this serving size of protein going throughout the day with every meal (a little less if you eat smaller, frequent meals).
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. According to the NHS, it's best to eat a combination of carbohydrates and protein within 2 hours of finishing your workout.
Staying hydrated is also important after exercise, so make sure to drink plenty of water.
>Read more about what to eat pre-workout
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 help 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. It is definitely worth having water with you for during and after your workout.
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.
References
- Protein and exercise - BHF
- Sport and exercise - British Dietetic Association (BDA)