After a workout, the real work begins. Not only did your body perform hard during the workout itself, it now has to expend energy to recover. It’s important to rest your body after a training session but just as important to feed it properly. Appropriate refeeding after a workout will help you build the physique you want and help you replenish your energy stores, so you don’t feel wiped out for the rest of the day.
Post-workout nutrition has a few functions. It helps refill muscle glycogen stores, one of your muscles main sources of fuel during an intense workout, and supplies your muscles with the amino acids they need for growth and repair. That’s why a post-workout snack with protein and carbohydrates is optimal for workout recovery.
Workout Recovery Tip: Nutrition for Muscle Repair
Post-workout nutrition provides the building blocks for muscle repair. An intense workout causes microscopic damage to the muscle fibers you worked. As a result, muscle cells release chemicals called cytokines. In general, more cytokines are released in response to eccentric (negatives) than concentric muscle contractions. These cytokines go on to activate cells called satellite cells that play a key role in muscle repair and growth. Satellite cells have the remarkable ability to donate their nuclei to pre-existing muscle cells, making the existing muscle cell larger. Thanks to the activity of satellite cells your muscles grow in strength and size.
Research shows post-workout protein enhances the activity of satellite cells. In fact, creatine and whey protein both stimulate satellite cells. Now you know why post-workout protein is essential – it activates satellite cells which go on to enhance muscle growth. Resistance training itself also turns on satellite cell activity. Protein and resistance training is a powerful combo for muscle growth.
Another reason you need protein after a workout is to support your immune system. Research carried out at the University of Tokyo in Japan showed vigorous exercise reduces the activity of immune cells called natural killer cells that help vanquish viruses and even tumor cells – not a good thing from a health standpoint. But when researchers gave participants the amino acid cysteine and another protein called theanine, natural killer cells resumed their normal, protective function. By consuming protein after a workout, you’re supplying your body with the amino acids it needs for muscle growth and immune support.
Workout Recovery Tip: Why You Need Post-Workout Carbohydrates
One reason you need carbohydrates after a workout is to replenish muscle glycogen stores. Post-workout carbohydrates also enhance muscle repair and growth by stimulating insulin release. It’s insulin that transports amino acids from the protein you took in after your workout into muscle cells. Here they can serve as building blocks for growth and repair. It’s best to limit the amount of high-glycemic carbohydrates you take in most of the time EXCEPT right after a workout when your muscle cells can benefit from insulin release.
Another reason you need carbohydrates after a workout is to prevent muscle breakdown, especially if you’ve exercised for a while. Exercising for long periods of time stimulates the release of cortisol, a stress hormone that promotes muscle breakdown. By getting carbohydrates on board, you reduce the release of cortisol and the muscle catabolism or breakdown it causes.
As you can see, you need carbohydrates to prevent muscle breakdown and amino acids from protein to create a positive protein balance so muscle hypertrophy can occur. Most experts recommend a ratio of carbohydrates to protein of 3:1 after a workout for optimal recovery and repair. Although controversial, some studies suggest there’s a window period after an exercise session when your body can best utilize nutrients. The window period is within two hours of a workout, but the sooner the better, preferably eat your post-workout meal or snack within an hour of working out. If you wait beyond the window period, glycogen and protein re-synthesis may be sub-optimal.
Workout Recovery Tip: Whole Food Protein Sources are Best When Possible
You often see advertisements for amino acid supplements and serious bodybuilders often take these after a workout, but research shows intact protein sources from whole foods like chicken, fish, and plant-based protein sources offer the same muscle repair benefits. Sometimes a protein shake or smoothie with a scoop of whey protein is more convenient, but don’t use them as your primary protein source. Most are heavily processed and, according to Consumer Lab, a number contain heavy metals as contaminants. Plus, Consumer Lab found almost a third didn’t contain as much protein as listed on the label. In addition, many were found to have more carbohydrates and sugar than stated.
Workout Recovery Tip: Don’t Forget about Hydration
Although replenishing glycogen and promoting muscle repair is a priority, don’t forget about the importance of rehydration. The best way to determine whether you’re drinking enough fluids is to check the color of your urine. It should be pale yellow in color. If it’s darker, you’re not drinking enough. Keep in mind when you take in a lot of protein, it increases urine output and leads to a greater fluid loss. Keep a stainless steel water bottle close by and drink it throughout the day. Being even mildly dehydrated can make you feel tired and will impact your exercise performance.
The Bottom Line
The harder you work, the more important post-workout nutrition is. Don’t neglect it because you’re in a hurry. Plan your snack or meal before you ever pick up a weight. Greek yogurt and fruit, cottage cheese and whole grain crackers, oatmeal with nuts and fruit, a smoothie or apple wedges with peanut butter are all quick ways to refuel.
Don’t forget about chocolate milk. Research shows it has the ideal ratio of protein to carbs (3 to 1) you need for workout recovery. The worst thing you can do is eat nothing. Train hard, but make sure you’re giving your body the rest and post-workout nutrition it needs to grow and stay healthy.
References:
Adv Clin Chem. 2012;58:49-87.
Am J Physiol Regul Integr Comp Physiol. 2005 Feb;288(2):R345-53.
Resistance Training and Muscle Hypertrophy: The Role of Nutrition in the Myogenic
Activation of Satellite Cells. Darryn Willoughby, Ph.D., FACSM, FISSN, CSCS, CISSN
Strength Cond Res. 2010 Mar;24(3):846-51.
Am J Physiol Endocrinol Metab 2001;281:E197.
Am J Clin Nutr 2000;72:106
Journal of the International Society of Sports Nutrition 2005, 2:50-67 doi:10.1186/1550-2783-2-1-50.
Med Sci Sports Exerc. 2012 Apr;44(4):682-91. doi: 10.1249/MSS.0b013e3182364162.
Consumer Lab. “31% of Protein Powders and Drinks Fail Tests by ConsumerLab.com”
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