Some do’s and dont’s for post workout nutrition

Embarking on a fitness journey involves more than just breaking a sweat at the gym. The journey to a healthier lifestyle involves not only consistent exercise but also many smart choices when it comes to nutrition. Your post-workout routine plays an important role in maximizing the benefits of your efforts. This is one of the most crucial aspects, where the body requires replenishment and recovery after intense physical activity. In this blog, we will explore the do's and don'ts for post-workout nutrition, focusing on the importance of a well-balanced post-workout meal, foods that aid muscle recovery, and the role of post-workout supplements.

Table of Content

1. The Do’s of post-workout nutrition
2. The Don’t’s of post-workout nutrition
3. Foods that support muscle recovery
4. Protein Supplements
5. Take Home Message

The Do’s of post-workout nutrition
The Don’t’s of post-workout nutrition
Foods that support muscle recovery
Protein Supplements
Take Home Message

The Do’s of post-workout nutrition:-

1. Timing:- Sticking to the time is very important when it comes to consuming a post-workout meal. It is necessary to consume a post-workout meal within 30-60 minutes after exercising. This window is called an “anabolic window,” where the body is more receptive to nutrient absorption, aiding in faster recovery. Consuming the proper ratio of nutrients during this time not only initiates the rebuilding of damaged muscle tissue and restoration of energy reserves, but it does so in a super-compensated fashion that enhances both body composition and exercise performance. Note:- This does not mean you must consume your protein shake in XX minutes after the workout. Post workout meal can be a proper meal or a snack consisting of both protein and carbohydrates. As for the protein shake, there is no conclusive evidence that taking it during the anabolic window helps with recovery faster. Simply take your protein shake any time that is convenient for you.
2. Balancing macros:- The delicate yet most important balance of macros becomes important in post-workout nutrition. Combination and the type of carbohydrates and proteins help replenish glycogen stores and support muscle repair and growth respectively. A study done in 2019 revealed that those who consume solid foods after workout showed better suppression in post inflammatory markers in the blood as against the ones who consumed nothing or just shakes after workout.
3. Prioritizing whole foods:- Opting for whole, nutrient-dense foods over processed alternatives is another cornerstone of effective post-workout nutrition. Lean proteins such as chicken, fish, tofu, and beans, combined with complex+simple carbohydrates like quinoa, sweet potatoes, and brown rice, provide a holistic nutritional profile for optimal recovery.
4. Hydration:- Post-workout, adequate hydration is non-negotiable. Water, a fundamental component for various bodily functions, aids in nutrient transport, temperature regulation, and overall recovery. Prioritizing hydration helps replenish fluids lost during exercise. Avoid sugary and carbonated beverages. The recommended intake is 200-300 ml of fluid every 20-30 minutes.

The dont’s of post-workout nutrition:-

1. Excess fat:- Fats spare the carbohydrates to replenish the glycogen stores. While fats are an essential part of a balanced diet, post-workout meals should avoid excessive fat content, as it can slow down nutrient absorption.
2. Refined sugar:- Avoid sugary snacks and beverages post-workout as excessive refined sugars can spike insulin levels, leading to energy crashes and hindering the recovery process.
3. Skipping meals:- Skipping post-workout meals is a common pitfall that should be avoided at all costs. Depriving the body of essential nutrients during this critical period can impede muscle recovery and glycogen replenishment, which is like fuel to the muscles and can undermine the benefits of the workout.
4. Overlooking protein intake:- Protein, a cornerstone of muscle repair and growth, should not be overlooked in post-workout nutrition. Ensuring an adequate intake of protein-rich foods or supplements is crucial for optimizing recovery.

Foods that support muscle recovery.

• Antioxidant-rich foods: Fruits and vegetables high in antioxidants play a crucial role in post-workout nutrition. These antioxidants help combat oxidative stress induced by exercise, fostering a supportive environment for efficient recovery. Include foods like amla, guava, papaya, berries, green leafy vegetables etc in your diet.
• Eggs: Eggs are a comprehensive source of high-quality protein, accompanied by various essential micronutrients. Additionally, they are abundant in Zinc, a crucial element that contributes significantly to muscle recovery.
• Lean meat: Lean meats like chicken and fish, being low-fat sources of protein, contain omega-3 fatty acids, vitamin B12, niacin, zinc, and iron. These essential nutrients serve as the foundational elements for the development of muscles, bones, and cartilage. In addition to supporting the repair and growth of lean muscle mass, these foods are also recognized for promoting overall well-being.
• Nuts and seeds: Nuts and seeds, offering substantial protein, beneficial fats, fibers, vitamins, and minerals, form a nutritious snacking choice. This combination is effective in maintaining body weight, and the protein abundance aids in the development of bones, muscles, and skin, rendering them an excellent option for post-workout snacks.
• Dairy: Milk serves as an abundant reservoir of tryptophan, a precursor to serotonin that induces muscle relaxation. Research indicates its positive impact on muscle protein turnover, glycogen resynthesis, rehydration, alleviation of muscle soreness, and maintenance of energy balance.
• Bananas: Bananas serve as a great potassium source, promoting the dilation of muscles and blood vessels. A study demonstrated a reduction in the activation of pro-inflammatory genes when consuming post-workout. However, these effects were not noted when comparing the consumption of sugary water to plain water.

Protein supplements:

Protein supplements such as whey and plant protein can be consumed post workout, first thing in the morning or any time of the day that is convenient for you. These supplements provide you with amino acids which may support muscle recovery and rebuilding.

A common query often arises: are supplements a necessity? While not essential for achieving your fitness goals, there are several compelling reasons to consider integrating them into your routine.
Remember, always seek guidance from a healthcare professional before incorporating any supplements into your routine!!

Following are the few postworkout supplements that may enhance the results:

• Whey protein: Whey protein is quickly absorbed and provides essential amino acids for muscle recovery.
• BCAAs (Branched-Chain Amino Acids): BCAAs, including leucine, isoleucine, and valine, support muscle protein synthesis and reduce muscle soreness. They are typically considered an intra-workout, meaning you take them during the workout, however you can stack them and take them along with your protein supplement as well.
• Creatine: Creatine enhances strength and muscle recovery by replenishing ATP (adenosine triphosphate)/ energy stores. It does not work acutely, meaning there is no specific “timing” you should take it but taking it post workout may be convenient and consistent way of taking it every day.
• Electrolyte Supplements: For Replenishing electrolytes lost through sweat is crucial for maintaining hydration and preventing muscle cramps.

Take Home Message

Post-workout nutrition does not need to be over complicated; it can be as easy as a protein shake, a cup of milk, a piece of fruit with an boiled egg or a chicken-rice dish. You can even spruce it up with the supplement of your choice depending on your goal.