Q: What should you eat following a workout and within what time period from when the workout ends?
There used to be a pretty big amount of support behind nutrient timing for post workouts, but the science is changing and it’s looking to be less and less of a requirement and more and more of a flexible structure you can apply and alter according to your needs and lifestyle.
What we used to hear is that men should eat within 1 hour post workout and women about 30 minutes post workout for optimal effects, but I find that consuming a shake or meal within an hour will suit most individuals.
Most people prefer a whey protein shake and this is one of the more popular options recommended in the fitness industry. The reason why is because whey is a fast digesting protein that will go right to fueling your muscle recovery when consumed post workout.
It can additionally be beneficial to incorporate carbohydrates in that shake as well to assist with replenishing fuel that was used during the workout. When done in a smoothie or liquid form, this digests and replenishes your resources much more quickly than solid food would. Some ideas on what you can add to your post workout smoothie include coconut water, frozen fruit blended, or sports performance drinks. You can check out my personal post-workout smoothie recipe here.
This doesn’t mean you have to consume a liquid form of nutrients post workout – if you prefer to head home and eat a full meal, aim for quality protein sources such as meat, eggs, seafood, or plant-based options such as tofu, tempeh, beans, legumes, or edamame.
When it comes to carbohydrates, your body will metabolize high glycemic index carbohydrates (aka starchy carbs that digest quickly and may be lower in nutrient value) post-workout better than any other time. Some high GI carbohydrates include:
- Breads such as white bread, bagels, naan bread, French baguettes
- Breakfast cereals and instant oats
- Starchy vegetables such as Désirée and Red Pontiac potatoes, instant mashed potatoes
- Corn based pasta, instant noodles
- Rice such as jasmine, arborio (used in risotto), and medium-grain white rice
- Rice milk and oat milk
- Watermelon
- Savory snacks such as rice crackers, corn thins, rice cakes, pretzels, corn chips
- Cakes and biscuits
- Candies and sweets such as jelly beans, licorice, or fruit snacks
This doesn’t mean you have to exclusively eat high GI carbs post-workout, but they will be best consumed at this time. You can also choose from low GI carbs as well as they will also replenish your stores, just at a slower rate. When looking for low GI carbs, consider foods such as whole grain breads and pastas, rolled oats, fruit, vegetables, legumes, rices such as basmati, long-grain, and brown rice, as well as dairy. These are the kinds of carbs we want our diet to consume of more than high GI carbs in general.
In essence, consume a shake or meal consisting of quality protein and carbohydrates for fuel replenishment and muscle recovery within an hour post-workout for optimal benefits.
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Coach Diana Leigh is a Precision Nutrition certified coach who uses habit-based coaching to help her clients get stronger and feel amazing in their bodies without the restriction and overwhelm of dieting. For more helpful tips, follow her on Instagram @coachdianaleigh.
How you can work with Coach Diana:
1:1 Nutrition Coaching: I take you from being dependent on diets to independently intuitive through building foundational nutrition habits and with personalized guidance on portion intake based on your goals for a stronger, leaner, or in general overall healthier body.
Nourish With Confidence Group Coaching: An 8-week group coaching program that helps active individuals create a healthy relationship with food + ditch dieting for good through foundational nutrition habits, balanced strategies, and high-level support.