During exercise, we generally use up stored energy from our muscles and lose fluid through perspiration. With the right nutritional snacks after your sweat session, you can help replenish these stores to optimise recovery and restore balance in your body ready for your next workout.
The 3 Rs of Post-Workout Nutrition
- Refuel with Carbs
Carbohydrates = the body's natural form of energy. Carbs are stored in our muscles as Glycogen and when we exercise, these stores are used up and need to be replenished. By consuming carbs after a workout you can provide your brain and body with the fuel needed to recover and adapt after your training session.
Sources of Carbohydrates: Fruit, bread, rice, potatoes, granola, crackers, oats
- Rebuild with Protein
Repair and rebuild muscle after your workout with protein. Even a short cardio session can cause muscle breakdown so it's important to add protein to your post-workout snacks and meals. Depending on the intensity of your workout the general rule of thumb is to consume a 3:1 ratio of Carbohydrates to Protein after training.
Sources of Protein: Nuts, meat, seafood, eggs, cottage cheese, poultry, yoghurt, protein powder
- Rehydrate with Fluids
As well as before and during a workout, hydrating after training is equally as important. Keeping your body replenished with fluids helps to regulate body temperature, control blood pressure, and helps transport energy and nutrition throughout your body. Without proper hydration, you run the risk of cramping and excessive muscle fatigue which can leave you feeling unmotivated to continue with your fitness plan.
Sources of Fluids: Water, electrolyte drinks, fresh fruit and vegetables
Training Recovery Snacks
Combine nourishing carbohydrates and protein with these easy post-exercise snack ideas -
- Two Eggs + Whole Grain Toast
- Hummus + Pita
- Granola + Greek Yoghurt
- Cottage Cheese + Fruit
- Tuna + Whole Grain Bread
- Sliced Turkey/Chicken/Ham + Wrap
- Peanut Butter + Fruit
And don't forget to hydrate!
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