NUTRITION FOR SPORTS PERFORMANCE: Post Workout Recovery

Recovery is a very important part for sports performance, and nutrition can be a big factor to help you meet your goals and get ‘gains’!

After a workout your goals for optimal recovery through nutrition are to:

-Appropriately refuel and rehydrate the body

-Promote muscle repair and growth

-Boost adaptation from the training session

-Support immune function

To achieve these goals it is important to focus on 3 things: Hydration, Protein and carbohydrate consumption post workout.

The anabolic window is sort of a thing but its not as short of a period as you may think. studies have shown that having protein 3-5 hours after your workout is beneficial. However if you train fasted or have no protein in your meal prior to your training then it is beneficial to consume protein ASAP.

Some people may benefit from splitting their recovery into two parts with a small snack soon after exercise to kick start the recovery process followed by their next main meal to complete their recovery goals.

The body is most effective at replacing carbohydrate and promoting muscle repair and growth in the first ~60-90min after exercise, however this will continue to occur for another ~12-24hr

CARBOHYDRATES: The consumption of carbohydrates post exercise will restore glycogen stores and allow optimal protein resynthesis.

PROTEINS: 20-30g of protein post workout is beneficial to promote and stimulate muscle repair/synthesis 

HYDRATION/ ELECTROLYTES: Include a source of fluid and electrolytes to rehydrate effectively. This depends on how much you sweat in your session and how intense the session is (if it is a gym session water will suffice, if it is an intense session like soccer competition electrolytes may be necessary, this can be easy to get from a sports drink)

MEAL IDEAS: (mostly inspired from Sports Dieticians Australia)

-Dairy foods such as flavoured milk (a Big M is a good example of this), smoothies or fruit yoghurt can be a great option as they can provide carbohydrate, protein, fluid and electrolytes ticking all of your recovery goals in one handy option

-Lean chicken and salad roll (or plant based protein substitute like tofu, beans or falafel etc.)

-Bowl of muesli with yoghurt and berries

-Fresh fruit salad topped with Greek yoghurt

-Spaghetti with lean beef bolognese sauce (or plant based protein substitute like TVP or tofu, lentils etc.)

-Chicken burrito with salad and cheese (or plant based protein substitute like tempeh or tofu or TVP ect.)

-Small tin of tuna on crackers plus a banana (or plant based protein substitute like a tin of beans)

-Tuna or beans with brown rice

You can have supplements such as protein shakes and sports drinks however you can recover through foods (like the mentioned above) and therefore they are not necessary.

If you recover inadequately through nutrition, especially if you train multiple times a day, you may experience:

• Increased fatigue

• Reduced performance at your next training session or event

• Suboptimal gains from the session just complete

• Increased muscle soreness (DOMS)

So I hope these meals and this information will help you recover after exercise.