fbpx

Personal Training Kingston

  • ABOUT PTK
  • OUR STUDIO
  • PERSONAL TRAINING
  • REFER A FRIEND
  • CONTACT
Wednesday, 23 August 2017 / Published in Sports Nutrition

Maximize Recovery with Post-Workout Nutrition

post workout shake

Ultimately, the post-workout “window” is only significant to those who have mastered their pre- and intra-workout nutrition. Once you have this down then you will want to focus on what comes after the workout.

Supplements are beneficial for timing and convenience, but don’t be fooled that they’re your only options. Eating a solid meal has shown to be just as beneficial.

 

 

When Is Post-Workout Nutrition Helpful?

Generally you don’t need to worry so much about the exact amount of protein and carbs you get so long as you manage to have something after your workout you will benefit from improved recovery. That being said, for those who want to take their training to the next level and need every advantage possible, pay attention to the details outlined below for calculating the amounts of carbs and protein you need with the proper timing post-workout.

The PRIMARY GOALS of the post-workout meal are to accomplish the following:

  • Replenish glycogen that was used during the workout (stored carbohydrate)
  • Increase muscle protein synthesis (muscle repair)
  • Reduce muscle breakdown (catabolism)
  • Reducing muscle soreness and fatigue

There are THREE KEY COMPONENTS to the post-training meal:

  1. Protein
  2. Carbs
  3. Water

For fat loss follow a 1:1 Carbs to Protein ratio or 2:1 if the workout was intense or you fasted beforehand.

For those seeking to gain muscle, with a workout session beyond 60 minutes you could go with the same pre-workout ratio of 3:1.

 

Meal Timing for Post-Workout

A general rule for protein is 0.3-0.5g/kg lean mass. Knowing your body fat percentage, simply subtract that from your total weight to get your remaining lean body mass.

So, if you weigh 185 lbs, that is 25-42g of Protein post-workout

1:1 → 25-42g Carbs : 25-42g Protein
2:1 → 50-84g Carbs : 25-42g Protein
3:1 → 75-126g Carbs : 25-42g Protein

The POST-workout meal is all about replenishing what was lost during the workout to maximize the recovery process. The difference here from the pre-training meal is to consume fast digesting protein and carbs immediately after the workout; or within 45 minutes time.

Eat your post-workout meal within the first 45 minutes and do not wait longer than 90 minutes to yield all of the benefits. a 50% reduction in glycogen synthesis could occur beyond a 2 hour period.

What do we need post workout?

Food Options for Post-Workout

The primary goal after your workout is to supply the body with the right combination of nutrients to maximize recovery from the workout. Choose some of the following foods that are easily digested:

Carbs:

  • Sweet potatoes (or white)
  • Rice or Rice cakes
  • Oatmeal
  • Rice
  • Fruits (pineapple, kiwi, mango, watermelon or cherries)
  • Pasta
  • Quinoa
  • Leafy green vegetables

Proteins:

  • Whey or plant-based protein powders
  • Greek yogurt
  • Chicken
  • Tuna
  • Eggs
  • Protein Bar

 

Post-Workout Meal Ideas

Ideas for quick and easy meals include:

  • Protein shake with dextrose powder
  • Protein smoothie (with fruit)
  • Protein shake with piece of fruit
  • Chicken or fish with rice and vegetables
  • Greek yogurt with fruit
  • Protein pancake
  • Rice cakes with peanut butter
  • Oatmeal, protein powder and fruit
  • Tuna and crackers

You have many other options available, or any combination of the above if you can’t get all of your post-workout needs within 1 meal.

Example, immediately after training consume a protein shake with a piece of fruit… then within the next 60-90 minutes eat a meal of chicken, rice, and vegetables.

 

REFERENCES

Cribb PJ, Hayes A. (2006). Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy. Rev Assoc Med Bras. Nov;38(11):1918-25. Accessed from https://www.ncbi.nlm.nih.gov/pubmed/17095924

Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. (2017). Pre- versus post-exercise protein intake has similar effects on muscular adaptations. Jan 3;5:e2825. doi: 10.7717/peerj.2825. Accessed from https://www.ncbi.nlm.nih.gov/pubmed/28070459

Aragon AA, Schoenfeld BJ. (2013). Nutrient timing revisited: is there a post-exercise anabolic window? Jan 29;10(1):5. doi: 10.1186/1550-2783-10-5. Accessed from https://www.ncbi.nlm.nih.gov/pubmed/23360586

Poole C, Wilborn C, Taylor L, Kerksick C. (2010). The role of post-exercise nutrient administration on muscle protein synthesis and glycogen synthesis. J Sports Sci Med. 2010 Sep 1;9(3):354-63. Accessed from https://www.ncbi.nlm.nih.gov/pubmed/24149627

Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. Accessed from https://www.ncbi.nlm.nih.gov/pubmed/28642676

Tagged under: post-workout, sports nutrition

What you can read next

Coffee Beans
Benefits of Caffeine on Athletic Performance
What To Eat Before Your Workout

Recent Posts

  • How Personal Training Kingston Survived the Pandemic

    To say this past year and a half has been a cha...
  • Meal Prep containers

    Food Prep and Organization Tips

    Food Prep 101 There are many ways of going abou...
  • Raw Almond Butter Protein Cups recipe

    Protein Almond Butter Cups

    Peanut butter cups are what many people think o...
  • Coffee Beans

    Benefits of Caffeine on Athletic Performance

    For many people, having a cup of coffee in the ...
  • Healthy Fruits and Vegetables, nutritionist in Kingston, Ontario.

    10 Tips for Purchasing Organic Foods

    Consumers are becoming more aware of what food ...

Archives

  • September 2021
  • June 2021
  • May 2021
  • October 2019
  • June 2019
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017

Categories

  • Diet Myths
  • Education
  • Fitness
  • Recipes/Healthy Eating
  • Sports Nutrition
  • Supplements
  • Uncategorized
  • Vegan/Vegetarian
  • Weight Loss/Management

Featured Posts

  • How Personal Training Kingston Survived the Pandemic

    0 comments
  • Meal Prep containers

    Food Prep and Organization Tips

    0 comments
  • Raw Almond Butter Protein Cups recipe

    Protein Almond Butter Cups

    0 comments
  • Coffee Beans

    Benefits of Caffeine on Athletic Performance

    0 comments
  • Healthy Fruits and Vegetables, nutritionist in Kingston, Ontario.

    10 Tips for Purchasing Organic Foods

    0 comments

Meta

  • Log in
  • Entries feed
  • Comments feed
  • WordPress.org

SEARCH

RECENT POSTS

  • How Personal Training Kingston Survived the Pandemic

  • Meal Prep containers

    Food Prep and Organization Tips

  • Raw Almond Butter Protein Cups recipe

    Protein Almond Butter Cups

TAG CLOUD

antioxidants artificial sweeteners bison bodybuilding Caffeine calories chocolate clean fifteen coconut coconut oil counting calories daily eating dairy-free detox diet dieting diet plan digestive enzymes dirty dozen drink fasting figure food gluten-free green tea healthy eating healthy food hemp seed maca maca root matcha meal frequency meal plan nut free nutrition oatmeal post-workout prebiotic prep probiotic protein sports nutrition sweeteners vegan weight loss

MAIN LINKS

  • ABOUT
  • BLOG
  • CONTACT US
  • NUTRITION COACHING
  • PERSONAL TRAINING
  • REFER A FRIEND
  • STORE

PERSONAL TRAINING KINGSTON

Call or Text: (343) 364-5087
Email: info@ptkingston.ca

847 Augusta Dr., Kingston, ON

Open in Google Maps

  • Facebook
  • Instagram
  • Pinterest

Copyright © 2015-2023 Personal Training Kingston Inc.. All rights reserved. Privacy Policy & Terms of Use | Cookie Policy (CA)

TOP
Manage Cookie Consent
We use cookies to optimize our website and our service.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage {vendor_count} vendors Read more about these purposes
Preferences
{title} {title} {title}