Post-workout nutrition and supplements

Post-workout nutrition and supplements

You are exhausted, your muscles are screaming for nourishment and they're primed for nutrient delivery and absorption. The post-workout period is one of the most crucial opportunities for elevating protein synthesis and maximizing growth and recovery.

Eating after a workout is essential for muscle repair and overall performance. Many foods and supplements claim to enhance muscle growth and aid recovery, but not all the products live up to the hype. After a competition or workout, focus on getting carbs and protein into your body.

The body uses glycogen (a stored form of carbohydrates from the muscles) for energy. It is essential to add carb-containing food post-exercise to replenish muscle glycogen. In addition, ingesting protein after a workout helps repair muscle breakdown that occurs during exercise and contributes to muscle protein synthesis. 

Post-workout electrolytes, such as sodium, magnesium, and potassium, may also be beneficial to replace minerals lost in sweat. Of these, sodium is the most important.

Are Post-Workout Foods & Supplements Beneficial?

Eating something post-workout benefits those exercising for longer than 10 minutes. It's recommended a food-first approach to post-workout recovery since many people can recover from exercise by simply eating a meal or snack within an hour of completing their workout. Foods like a smoothie, a turkey or peanut butter sandwich, or fruit and yogurt, along with plenty of water, are great post-exercise options.

The convenience foods and supplements recommended may at times be more appealing and convenient than fresh foods, especially for individuals exercising at higher intensities who need higher amounts of carbohydrates, protein, and electrolytes.

Replenishing carbohydrates: Those engaging in moderate to vigorous aerobic or strength-based training use dietary carbohydrates and the body’s carbohydrate reserves (called glycogen) as the primary fuel source for exercise. As a result, restoring glycogen levels is one of the goals of post-exercise recovery.

Replenishing protein: Consuming protein after exercise helps your body build muscle protein. This is especially important for strength-based exercises that put a large emphasis on muscle strength. Expert recommendations include combining carbohydrates and protein into a post-exercise meal to replace glycogen and aid muscle repair. 

Replenishing fluid and electrolytes: Lastly, most athletes finish exercise with a fluid deficit, and rehydration should include fluid and electrolytes to replace losses from sweat. The most important electrolyte to include is sodium.

Who May Not Benefit from Post-Workout Foods & Supplements

Those who don’t need a post-workout food or supplement include:

Those exercising for short durations: You may not benefit from a post-workout food or supplement if your workout is short (60 minutes or less). 

Those exercising at low intensities: You do not need a post-workout food or supplement if you are completing low-intensity exercise (for example, walking slowly, gentle pilates, or restorative yoga), as you likely did not diminish your glycogen stores or break down much muscle. 

However, it is still important to eat regular meals and snacks, so if the exercise is gentle but lasts a long time, it may be time for a meal or snack afterward.

What to Look for in Post-Workout Foods & Supplements

Third-Party Testing 

Supplements that are third-party tested are sent to a lab where they are tested to ensure they contain what they say they contain and are not contaminated with specific high-risk, common contaminants. We recommend doing some research on the reputability of the manufacturer and calling up the manufacturer and their testing lab to determine their protocols and decide if you feel comfortable consuming the supplement.

Form 

Post-workout foods and supplements come in many forms. Most post-workout supplements, like protein powders, are in powdered form. Mix the powder with water or your favorite beverage and drink immediately. Post-workout foods are available in a variety of forms, such as bars, drinks, and whole foods. 

Ingredients & Potential Interactions

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Post-Workout Food & Supplement Dosage

There is no standard dose for most post-workout supplements, though there are some values to keep in mind:

Carbohydrates: The daily recommendations for carbs are based on a person’s activity levels and size. Individuals engaged in a general fitness program who are not necessarily training to meet any type of performance goal should eat about 45 to 55 percent of calories from carbohydrates. That is roughly 3 to 5 grams of carbs per kilogram (1.3 to 2.2 grams per pound) of body weight per day.7 For a 150-pound person, that's roughly 195 to 330 grams of carbs each day. 

However, athletes involved in moderate and intense training need greater amounts of carbohydrates in their diet. Those who train intensely (1 to 3 hours per day of intense exercise 5 to 6 times per week) should aim for 5 to 8 grams of carbohydrate per kilogram (2.2 to 3.6 grams per pound) of body weight per day.7 For the same 150-pound athlete, that equals about 330 to 540 grams of carbs each day. 

If your training demands are high—more than 3 hours in 1 to 2 daily workouts for 5 to 6 days per week—you may need to eat 8 to 10 grams of carbs per kilogram (3.6 to 4.5 grams per pound) of body weight per day. To use the prior example again, that's 540 to 675 daily grams of carbs for a 150-pound athlete.

Protein: The Dietary Reference Intake (DRI) for protein is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day. However, athletes may need anywhere from 1.2 to 2.0 grams of protein per kilogram (0.45 to 0.9 grams per pound) of body weight per day.7 Some research indicates consuming 1.6 grams per kilogram (0.72 grams per pound) per day is the sweet spot for some athletes.

What are Post-Workout Supplements?

Post-workout supplements come in several forms. Among the most popular include protein powders, protein bars, pre-mixed protein shakes, BCAAs, and creatine. The potential benefits and drawbacks of each are detailed below.

Protein Powders

While you should always aim to get most of your carbs and protein from whole food sources, there is evidence to show that post-workout supplements such as whey protein can also properly aid in muscle recovery.

Some research indicates that protein supplements (specifically whey protein) can not only assist in muscle recovery, but it is essential to have protein added to meals post-workout along with carbs for proper repair. It also suggested that the quality of protein can affect acute and chronic adaptations to exercise.

Moreover, the quality of the protein is a way to measure if the source provides adequate amounts of the amino acids essential for protein synthesis. Essentially the higher the quality, the better chance you have of recovering.

Protein Bars

If you live life on the go, protein bars are a great resource if you need a quick after-workout snack. It’s essential to look at all the ingredients before you purchase, as many bars can be packed with added sugars and high in calories, putting them closer to a candy bar.

Not only can the bars be filled with added sugars, but they can also be made with highly processed oils such as canola and soybean. While some protein bars are packed with artificial flavor and sugars, and other potentially harmful ingredients, if you find a well-rounded bar, it can be a great way to get all the carbs and protein you need to aid in your recovery.

When searching for a protein bar, look for bars with whole ingredients such as dates and a high-quality protein like whey or pea. 

Protein Shakes

Similarly to protein powders and bars, ready-to-drink protein beverages can be a great tool if you are in a rush through the day but are not necessary to reach your protein goals. Like protein bars, ready-to-drink beverages can lack vital minerals and nutrients and are often low in fiber.

Studies show that a higher daily fiber intake over time may decrease your risk of death from things like heart disease and cancer, so it’s essential to hit the RDA of 25 to 29 grams. So, if you plan to add ready-to-drink beverages to your diet, ensure they are made with whole ingredients and a good source of fiber, such as pea. 

BCAAs

There’s no doubt that BCAAs, or branch chain amino acids, are a slightly controversial topic amongst people in the fitness community. While some people swear by BCAAs, scientists haven’t quite figured out if supplementing BCAAs offer more of an advantage for active people than whole food protein sources and whole protein powders.

Yet, a multi-million dollar industry of nutritional supplements has grown around the concept that dietary supplements of BCAAs alone produce stimulation of muscle protein synthesis and can result in some sort of anabolic (muscle building) response in the body.

The truth is, on a molecular level, BCAAs are essentially the same as proteins. Protein contains 20 amino acids used throughout our bodies, including the three branch chain amino acids associated with building muscle: leucine, isoleucine, and valine. Many protein powders contain the BCAAs that are often sold on their own, so finding a high-quality protein is essential and makes buying BCAAs unnecessary. 

Creatine

Creatine is one of the most well-known and widely researched supplements in the industry. Research suggests that creatine, specifically creatine monohydrate, has regularly shown to increase not only strength, but lean body mass as well.

It has also been shown to increase muscle morphology when used with heavy persistence training. It may even benefit individuals who participate in other forms of exercise, such as endurance training. Taking creatine may not be a bad idea if you want a possible extra boost in muscle gain and lean body mass.

You must utilize the recovery process after a workout to gain the most benefits and give your muscles a chance to heal. In addition to these suggested steps, get plenty of sleep, which will help to boost your performance and the recovery process. Give yourself the chance to fully rest anytime you feel you need it.

Create a post-workout recovery routine that allows you to safely restore energy levels and rebuild muscles. If you find yourself being too rigid about your post-workout routine, adjust accordingly.

03.08.2022