THE SIGNIFICANCE OF POST-WORKOUT RECOVERY FOR OPTIMAL PERFORMANCE
Allowing your body to recover after a workout or competition is essential. It not only helps prevent injury, but also enhances performance and reduces muscle soreness. It’s crucial to keep in mind that there is a specific time window and mixture necessary to maximize the benefits of the post-workout recovery process.
POST-RECOVERY EXERCISE
Target audience: The post-recovery fueling window outlined in this article is suitable for individuals who engage in weightlifting, exercise for more than 90 minutes or partake in rigorous exercise for an hour.
Timing: When it comes to muscle recovery, timing is everything. For optimal results, the body should receive fuel back into the muscle within 45 minutes. Delaying or skipping this window can lead to a decrease in nutrient absorption—thus, missing a crucial opportunity to maximize.
Missing the time window: It’s crucial to consume the right amount of carbohydrates and protein within the specified time frame. Once the window is missed, the opportunity to maximize nutrient absorption is gone. However, there’s no harm in consuming other food groups such as vegetables and healthy fats to supplement nutrient intake.
Hydrate: It’s crucial to replace the fluids lost during training to prevent any adverse effects. Ideally, you should weigh yourself before and after a workout, and the weight should remain the same. Athletes need to replace 24 oz of fluid for every pound lost, in addition to their daily hydration needs. It’s not just water—most fluids contribute to this goal. Additionally, ensure that you consume enough sodium through food to maximize fluid absorption into the muscles. Aim for 500-800 mg of sodium with your fluid intake within 45 minutes of your workout.
Refuel: To ensure your body and muscles recover optimally after exercise, it is essential to refuel with a mixture of at least 30-60 g of carbohydrates and 20 g of high-quality protein. The combination of carbohydrates and protein is crucial for effective recovery, but you can also add healthy fats and other nutrients to the mix. Just be sure not to skip the essential carbohydrate-protein mixture.
Consuming more than 20-30 g of protein: It is important to note that muscles can only absorb a certain amount of protein at a given time. Therefore, it is not recommended to exceed this limit. Instead, try incorporating healthy fats, fruits, vegetables and other carbohydrate sources into this time.
Obtaining adequate high-quality protein: Getting enough high-quality protein is essential for the body’s muscle building and repair processes. It’s recommended to consume proteins that contain roughly 2-3 g of leucine, an essential amino acid. A 3-4 oz serving of lean protein should contain this amount. Keep in mind that nuts, seeds, beans and lentils are not rich sources of leucine. To make sure you’re getting the recommended amount, try using the free Cronometer app to track leucine content in foods.
EXAMPLES OF POST-RECOVERY FUEL
- 20 oz of regular or soy chocolate milk
- Gatorade Whey, CLIF Builder, Rise, Outright and Garden of Life high-performance bars
- Vegan or protein smoothie: Blend 1-2 scoops of Judee’s or Garden of Life pea protein or whey and casein protein powder such as NSF Sports-certified Klean Athlete and Thorne, 1 banana, 1 cup of frozen mixed berries and 1 cup of almond milk for a delicious and protein-packed smoothie
- Chickpea and tempeh salad: Mix with diced red pepper, cucumber, red onion, hummus and any additional seasonings.
- Cereals with regular/soy milk: Example is 1.5 cups regular Cheerios, 1 large banana and 20 oz regular or soy milk. Add some nuts, seeds or peanuts to give it an extra punch of fuel.
- High-protein yogurts and quark with fruit-and-nut medley: Example is Oikos Pro with 2 cups of mango and ¼ cup chopped salted pecans.
- Sandwiches: Dave’s Killer Bagel with 3 eggs, veggies and avocado or hoagie roll with 3 oz turkey or smoked salmon, cheese, hummus, veggies or olive oil and vinegar.
- Rice or bibimbap bowl that contains various vegetables, meat and egg. You can also add tofu.
- Chicken fajitas: Grilled chicken fajitas are a great source of protein and can be served with tortillas, rice and beans for carbohydrates.
- Cottage cheese, paneer bhurji or tvorog: Paired with porridge, oats, roti and some fruit and healthy fats such as sunflower seeds.
SUMMARY
Giving your body time to recover after a workout or competition is crucial. Not only does it help prevent injury, but it also enhances performance and reduces muscle soreness. Keep in mind that there is a specific time window and mixture necessary to maximize the benefits of the post-workout recovery process. When in doubt, consider seeking the advice of a sports dietitian who can guide you in achieving your recovery goals.
Dawn Weatherwax (RD, LD, ATC, CSCS) is a registered/licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go and Dawn Weatherwax Sports Nutrition Academy. She has been working with swimmers for over 25 years and has launched a sports nutrition academy for athletes. She is also a board-certified specialist in sports dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association.