Should you have that post-workout meal?
Well, does this sound like you?
“The day after an intense training session, I feel sluggish and often sore sometimes even a few days after. My future sessions suffer because I’m unable to put forth 100%. I usually drink water and sometimes a sports drink during my training sessions, but afterward I don’t usually feel like eating much. What can I do so I have more energy and feel better after working out?”
If so, yes…you should have a post-workout meal or snack!
Here are a few tips to help you in the recovery stage. Always remember to listen to your body and give time for recovery. Allow at least 24 hours for your muscles to recover before engaging in your next intense training session or working the same muscle group.
The Goals of Recovery Nutrition Include:
- Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what was lost.
- Replace muscle fuel (carbohydrate) utilized during workout.
- Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue.
Recovery nutrition is essential for maximizing the training effect. And remember your workout nutrition will depend on your individual goal. The workout nutrition of someone who wants to lose weight looks different than someone who wants to gain mass. Here’s a great ARTICLE explaining the difference.
Keep these in mind when it comes to your post-workout meal:
- Carbs help with recovery
- Protein Helps Repair and Build Muscle:
- Fat is not the bad Guy
- The timing of your post-workout meal matters.
It’s recommended that you consume a combination of carbs and protein as soon as possible after exercising, and although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes of your workout.
Recovery Meal Ideas:
- Whole wheat pita sandwich with turkey + veggies
- Rice bowl with beans, cheese, salsa, avocado + whole grain/wheat tortilla
- Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice
If you have any additional questions about adding post-workout meals CONTACT ALISA – she will help guide you to the nutrition that will fit your health and fitness goals.