Posted on December 05, 2024 by Kate Halsall

Different types of workouts place varying demands on the body. Meal adjustments, such as your post-workout nutrition, are essential to support recovery, replenish energy stores, and promote muscle repair. As such, it is possible to tailor a nutritional strategy so that you can meet those specific needs. For example, endurance workouts typically require a higher carb-to-protein ratio (e.g., 3:1 or 4:1), while strength-based sessions can do well with a more balanced or protein-focused approach (e.g., 2:1 or 1:1). Are you fueling your recovery the right way for your workout?

Endurance Workouts

(think running, cycling, swimming)

  • Emphasis on glycogen replenishment.
  • Importance of simple and complex carbohydrates.
  • Moderate protein intake for muscle repair.
  • Electrolytes for rehydration.
  • Example meals/snacks: Smoothies with fruit and yogurt, oatmeal with protein powder and berries.

Strength-Based Workouts

(think weight training)

  • Focus on muscle protein synthesis (higher protein needs).
  • Moderate carbohydrate intake to replenish glycogen.
  • Importance of amino acids like leucine for muscle repair.
  • Example meals/snacks: Grilled chicken with sweet potato, protein shakes with oats and a banana.

Circuit Training/High-Intensity Workouts

  • Balance of carbs and protein for both energy replenishment and muscle repair.
  • Importance of hydration and electrolyte balance.
  • Example meals/snacks: Prawn stir-fry with brown rice, a protein shake with a handful of trail mix.

Common Mistakes to Avoid

  • Skipping post-workout nutrition altogether.
  • Overeating or underestimating calorie needs.
  • Relying too heavily on supplements over whole foods.

Does Timing Matter?

Research suggests the total amount of protein and carbohydrates consumed throughout the day has a far greater impact on recovery and muscle growth than the exact timing of post-workout nutrition. If you’ve eaten a balanced pre-workout meal within 1-3 hours of training, your body still has nutrients available to support recovery, reducing the urgency to eat immediately after your workout.

What does your post-workout routine look like? Let us know in the comments!