Many of us are aware that post workout refueling is important to optimize recovery but understanding   when, how much, & what you should put into your body post- workout will allow you to take smarter action towards refueling & recovering. Let’s start with why it’s even important to worry about recovery & why getting it right could change the results of your workout drastically.

WHY TO RECOVER:

When you complete a high intensity strength or metabolic workout you’re depleting your glycogen stores (usable source of energy for the muscle), &  using all your stored fuel. Carbohydrates are the main source of fuel during these anaerobic workouts & if you don’t have an adequate supply you’re body is going to start breaking down protein (muscle)…BAD! That is extremely counterproductive no matter what your goals are - weight loss or mass building. Muscle burns fat...so we need muscle! That is why pre workout fueling is important. Refueling post workout allows us to replenish those used up glycogen stores so our body doesn’t catabolize, or breakdown the muscle that we worked so hard to build up. The window doesn’t close at 30 minutes post workout, but you DO want to try to fuel your body within 30-60 minutes post workout.

HOW TO RECOVER:

First let’s get this out of the way - carbs are not the enemy here...it's just the opposite. Post workout is the only time “bad” carbs are ok to eat. We need to get the nutrients into the cells as quickly as possible so the simple/high-glycemic index carbs are your friend. These carbohydrates are quickly digested & signal an insulin spike in our blood which facilitates rapid absorption of nutrients into your cells. A good general rule to follow is 0.25-0.4 grams of carbohydrates per pound of body weight (target body weight). FYI fruit is not the best type of carbohydrate to have post workout since it is made up of fructose which needs to be converted by the liver to glucose, its takes a little long to digest & absorb. Don’t forget to hydrate either! Your body is made up of mostly water; common sense should tell you you need to drink it, a lot of it. Weigh yourself before your workout & then again after, for every pound lost you should be consuming 20-24 ounces of fluids.

WHEN TO RECOVER:

Protein is clearly important, we know protein builds muscle, aids in recovery, & is what everyone thinks is the end all be all of post workout refueling. To be honest immediately following your workout you want to focus on carbs & replenishing the glycogen stores. Protein should be second on your list (but definitely on it), getting a high protein meal a few hours post workout is what you really want to focus on making sure you accomplish. Within that 30-60 minute window aiming for 0.15-0.25 grams of protein per pound of body weight (target body weight) is ideal. Protein in liquid form is great because it will be digested & be absorbed quickest in your digestive tract, so a protein shake is easy & effective.

You cannot perform optimally without adequate nutrition. You will not have the energy level, your body will not recover fast enough, & you won’t ultimately see the results you want unless you realize how important it is to fuel your body properly pre workout, post workout, & really the rest of the day. My favorite post workout quick & easy snack is low fat chocolate milk or a quick simple protein shake. Trust me you need to make it a priority to refuel properly, it will make a world of difference in your training!