This damage acts as acute inflammation - sort of like a short-term, minor injury. And the harder and more often you train, the more important recovery becomes. Well executed post- workout nutrition can improve muscle soreness, help you rehydrate, speed up recovery, promote muscle growth, and support your immune system 1 , 2 , 3.
For the average individual, a normal healthy diet is plenty to restore lost nutrients and aid in recovery. But, for those looking to get an extra edge on their fitness or focus more attention on their post-workout needs, the type of fuel you choose can influence how well your recovery goes. The storage form of glucose, glycogen, is found primarily in your muscles for quick use. So, after a workout, your energy stores are somewhat depleted and your body is primed to absorb carbs pretty efficiently.
Along with the glucose, your muscles will draw in water and nutrients that all aid in recovery and replenishment. Think of your muscle like a sponge ready to soak up nutrients to store and utilize. Protein intake is key for maintaining and building lean mass in general, and may become even more important after exercise, especially strength training.
During workouts your muscles suffer micro tears, breaking down protein in your body. Including a quality source of amino acids aka dietary protein is necessary to repair this damage 7 , 8 , 9 , 10 , 11 , 12 , In fact, adding protein post workout, is how your muscles get stronger and potentially bigger, through a process called muscle protein synthesis MPS - which is just a fancy way of saying repairing old, broken proteins and building new ones.
Including a protein post-workout is thought to help repair muscle damage, leading to potential increases in strength, performance, and overall lean mass. While fat is burned during exercise and a source of long-lasting energy, it is not necessarily something you need to replenish after the gym. Mainly because your body probably has a fairly abundant supply of fat and it's very unlikely you've depleted your stores after one gym session.
It is theorized that faster absorption results in better recovery and utilization of nutrients, and fat is thought to slow down the absorption of certain foods, like carbs. Thus it is typically recommended to choose lower fat recovery foods. However, some research challenges this common advice suggesting that fat intake does not negatively impact recovery 14 , Additionally, including healthy fats provides anti-inflammatory properties that may benefit exercise recovery in other ways 16 , Include moderate amounts of healthy fats in your overall diet to grab the benefits of this macro and support overall fitness and health.
There is quite a bit of debate around whether or not there is a time limit on optimal post-workout recovery. Because your muscles are hungry for fuel after the gym, and blood flow is increased to deliver nutrients efficiently for up to an hour, it is theorized that this is the best time to recover.
Of course, this still depends on your fitness goals, general nutrition intake, and level of training. For most people, waiting until your next meal is just fine - and recovery timing isn't a crucial component to your diet or fitness success.
Where this differs is with high level athletes training for multiple hours at a time or multiple times per day. In this case, strategic nutrient timing becomes more warranted to get them from one training session to the next and to support performance.
Based on the existing research, recovery should be emphasized anywhere from immediately following your training to up to two hours after the gym. Which is why a sweet spot of 20 minutes to 1 hour is commonly suggested. There are a wide variety of nutritious foods that can support your post-exercise needs.
Here are some of the top options to consider:. Ideally, you should fuel your body about 1 to 4 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body. If you're a competitive athlete, this is something you need to explore during your training days and not during game day. Notice that each of these suggestions include some protein as well as carbohydrates. Carbs are the fuel.
Protein is what rebuilds and repairs, but also "primes the pump" to make the right amino acids available for your muscles. Getting protein and carbs into your system is even more vital post workout.
Your body uses stored energy glycogen in your muscles to power through your workout or game, but after that workout, you need to replenish the nutrients lost. What to do?
It is essential to drink plenty of water before, during, and after a workout. Staying hydrated ensures that the body gets the most benefit from exercise.
The body loses water and electrolytes while sweating, so drinking water during and after a workout promotes performance and recovery. Everybody varies in the amount of water they need, depending on the type of exercise, how much they sweat, how thirsty they are, as well as other factors. Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears. Getting the right nutritional balance after exercise restores energy levels and reduces fatigue , helping the body to repair muscles and build strength for future workouts.
Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout. Consuming protein after exercise helps the muscles to heal and prevents the loss of lean mass. Lean mass contributes to a muscular and toned appearance. Anyone who exercises more than seven times a week should consume plenty of carbohydrates, as they quickly replenish glycogen levels. Many people believe that consuming fat after exercising slows digestion and the absorption of nutrients.
For some types of fat, this may be true. However, there is little information about the post-workout effects of fat calories. It may be a good idea to limit fat intake after exercise, but low levels of fat are unlikely to inhibit recovery. Consuming carbohydrates, proteins, and some fats after exercising helps to encourage muscle protein production, and promote recovery with the best results. Arrange to eat a snack as soon as possible after a workout.
Also, remember to replace fluids and electrolytes by drinking water before, during, and after exercise. NordicTrack Vault and Tempo both offer workout mirrors suitable for exercising at home. Learn more here. In a meta-analysis of existing studies, scientists have identified 13 candidate genes associated with fitness outcomes. A new study in mice suggests that having a healthy and intact gut microbiome may be necessary for optimal muscle growth after exercise.
Drinking coffee before working out can improve muscle endurance, cognitive function, and muscle performance.
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