Posted on January 23, 2014 by Jenny Cromack
It’s fantastic if you’re going to the gym working hard and pushing to reach your goals, being dedicated and planning your session is key to success however what you eat and drink after your workout is extremely important to help restore muscle, recover from your workout, gain muscle and burn fat.
As personal trainers our clients often ask us ‘What should I eat after a workout’, therefore this blog will discuss what you should eat post-workout to optimise your training goals.
Ensuring that you take in the correct nutrients post workout will help speed up recovery by decreasing soreness as well as optimising body composition.
During the hours after your workout your muscles are prepared for building and if you eat correctly help to assist weight loss, therefore it is essential that you consume the correct post workout meal or snack to enhance this. On the other hand, not consuming the appropriate post workout meal or not eating at all can negate your hard work in the gym.
Below are some top tips to ensure the food you eat after your workout is going help not hinder the hard work you have put into your workout.
Protein
Protein is a critical part of post workout nutrition as your muscles are ready to take in much needed amino acids. Amino acids are present in protein and help with muscle recovery. You can increase muscle building by 3-5 times due to the amino acids stimulation protein synthesis which is the mechanism that leads to muscle growth. This is also beneficial for fat loss as this result in a higher metabolism where more calories are burnt.
Research suggests that taking about 20 grams of liquid whey protein after training can aid recovery. Whey protein unlike other protein sources is the best due to large content of amino acids that can be quickly digested into the system. Whey is much better for power and strength development as well as overall body composition.
Be sure to only use high quality whey protein avoiding those with added sugar chemical sweeteners like Aspartame, dyes, fructose or artificial flavorings as these are more detrimental to your training.
Make sure that the protein source you take has high levels essential amino acids especially the amino acid leucine which is needed for optimal recovery. For people over 40 they will not experience as much of a metabolism boost post workout if leucine isn’t present in their diet. Leucine can be found in good quality whey protein as well as fish, game, eggs, chicken.
A high percentage of people think that soy is a good option for a post workout meal since it is typically cheaper than whey however the vast majority of soy protein comes from genetically modified soy and soy also contains phytoestrogen which mimics oestrogen in the body which is the opposite of what we want in post- workout nutrition.
Carbohydrates
Your carbohydrate intake will be dictated by looking at the combination of your training goals, training volume and body fat percentage. If you are still looking to lose weight then minimise your carbohydrates. However in individual’s training at high intensities and duration that deplete glycogen then carbohydrates are beneficial.
After a workout insulin sensitivity is at its highest so this is the best time to consume carbohydrates with the best choice being green vegetables or low glycemic, high antioxidant fruits.
Eating high carb sources such as pasta and bread after a workout, although it’s better to avoid these in general, actually post workout is the best time to have these. However remember that these contain high levels of carbohydrates and could have a negative effect on your goals.
Caffeine
Drinking coffee, energy drinks or any other high caffeine drink can inhibit recovery if it consumed after a workout. When these are consumed the stress hormone called cortisol is released, this is a hormone that wants to be reduced as quickly as possible.
Top Foods To Eat After A Workout
1) Cold Water Fish
Salmon is fantastic for your muscles however this is only true of its wild as farm raised fish is fed grain and other unhealthy options. Cold water fish are high in omega -3 which is great for insulin health, high in protein and other nutrients. Mackerel, sardines and perch are other great choices.
2) Coconut Oil
Is a medium chain fatty acid that is used by the liver for energy. It is a great anti-inflammatory and does not enter the cholesterol cycle it in fact improves cholesterol and supports fat loss.
3) Quinoa
Contains a superior amino acid breakdown of all the plant based foods containing 9 essential amino acids as well as being high in magnesium. Eating it with a bit of spice or vegetables will increase insulin sensitivity and enhance glucose uptake.
4) Dark fruit blueberry, raspberry etc
These fruits have a pivotal role in helping repair muscles. They are high in antioxidants and help accelerate recovery by removing waste products produced in intense training. This helps the body recover quicker.
5) Nuts
Nuts are high in protein, fiber, healthy fats and antioxidants there is endless research that eating nuts leads to better body composition and overall health.
Some great nuts for after your workout are brazil nuts, almonds and walnuts.
6) Asparagus
Is rich in folate and vitamin A, C, E and K it provides Chromium which enhances the ability of insulin to transport glucose into the cells of the body also with antioxidants to help strengthen your immune system.
7) Green Tea
Shuttles glucose into cells instead of storing it as fat it’s also fantastic for weight loss
8) Cinnamon
Significantly improves insulin sensitivity and makes carbs store as muscle rather than fat. Its great in tea, natural yoghurt or porridge.
In conclusion, fuelling your body is so important to get the results you are training for. Planning your pre and post workout meals is just as important as planning your training so make sure you take time to do this each week. By using the tips above you can ensure that you get the best results out of your training through your post workout nutrition.