The Importance of Post-Workout Nutrition PDF Print E-mail
Written by Tim DeMado, M.S., NASM   
What’s the purpose of working out hard if we don’t allow our body's to recover properly and thus make gains in our sport?  Recovery, or regeneration as some like to call it, can take multiple forms.  Proper sleep, massage, and stretching all play a role.  Today we are going to talk specifically about post-workout nutrition.  Many times we don’t give it the same importance as the actual workout, yet it plays a critical role in how physically prepared we are for the next training session.

Recovery from an intense workout is said to take up to 48 hours for those particular muscles being used.  The evidence is showing that post-workout nutrition can decrease the time needed to recover.  Our bodies primary source of energy for physical activity is stored muscle glycogen, AKA the broken down form of ingested carbohydrates.  Therefore, it makes sense that following an exercise session, the body needs to replenish the carbohydrates that were just used. 

Carbohydrate or glycogen resynthesis is 300% higher immediately following exercise.  For those watching the scales, this is the one time during the day where you shouldn’t be shy about how much you ingest.  You can actually do more harm than good to your weight, body composition and/or performance goals if you don’t take in enough calories following intense exercise.

So how soon after the workout should we be taking in this meal?  The degree of success of restoring glycogen correlates directly to the amount of time you wait after the workout.  15 minutes post-workout is the optimal window for recovery as calories taken in are virtually used 100%.  Realistically, allow yourself a window of no more than 2 hours following the workout to ingest what your body needs.

Protein seems to take center stage in the nutritional supplement world when talking about post-workout recovery.  Many people believe the more protein the better, while sacrificing other critical macro-nutrients.  First off, post-workout protein is indeed important for growth, maintenance and repair of our muscles.  However, it is not an adequate fuel source.  Re-fueling following a grueling session is critical to our body’s energy levels for the rest of the day.  Without it, we’re running on fumes, which can only get us so far.

So how much of these macro-nutrients do we specifically need?  Approximately 1.0-1.5 grams of carbohydrate per kilogram of bodyweight should be ingested following intense exercise.  2.2 grams is the equivalent to 1 kilogram.  Therefore, a 170lb person should take in anywhere from 77-115 grams of carbohydrate.  The combination of carbohydrate and protein promote glycogen storage to the fullest.  So how much protein?  Though hotly debated, the ratio of carbohydrate to protein can fall anywhere from 4:1 to 2:1 based on your individual weight goals and intensity of exercise.

As mentioned previously, timing is key regarding the shuttling of these nutrients to the muscle cells.  Not only do we need the right macro-nutrients in the proper ratios, but also specific types if muscle absorption is to be optimal.  These nutrients should come in liquid form with easily digested carbohydrates combined with a whey/casein protein.  In other words, recovering at a faster rate will not be achieved by eating oatmeal post-workout.  Though an excellent choice during other times of the day, the fiber content in oatmeal will only ‘slow’ the absorption process, lessening the chances for adequate recovery.

So what are good choices for this post-workout drink?  Recovery drinks have long been connected with supplementation.  One in particular which provides all that your body needs in the proper ratios is ProGrade Post-Workout drink. This is can be found at www.ats.getprograde.com. 

Don’t go another workout without prioritizing when and what your recovery drink will be.  Make this meal equally important as the actual workout itself.  Your body will thank you for it in the long run and the gains you hope to achieve will become a reality.