Tigers News · NUTRITION PART 2 – POST-WORKOUT


BELTON STRENGTH AND CONDITIONING NEWSLETTER

NUTRITION PART 2 – POST-WORKOUT

In my last article I discussed proper pre-workout nutrition and how to properly fuel your workouts.  Post-workout nutrition is just as important in order to supply the body with nutrients needed to refuel and repair the worked muscles.

So what does a good post-workout meal consist of?

CARBOHYDRATES

Carbohydrates consumed post workout help to replenish the lost glycogen used during the workout. This is the time of the day where a quick digesting carb is the best.

Examples include: fruits, white bread, cereal and sports beverages.

PROTEINS

Training breaks down muscles and protein is the source used to repair them.  This is a great time to take in a higher protein meal as your body will better utilize the nutrients to help rebuild the muscles.

Examples include: meat, egg whites, greek yogurt, milk, and protein powders.

Should FATS be included in post-workout nutrition?

As with pre-workout nutrition, fats are not needed in high quantities as the body does not utilize them as an immediate energy source nor do they help with repairing the muscles.

TIMING

Timing of a post-workout meal takes into account 2 factors, how long before training did you consume a pre-workout meal and how long was your workout.  A good rule of thumb is to consume your post-workout meal within 30 minutes of the end of training. However, if you miss this window all is not lost as your body will still use the carbs and protein consumed throughout the day. 

Coach York’s Favorite Post-Workout Smoothie (I like my smoothies thick so that I can eat them with a spoon)

  • 1 Cup Frozen Mixed Berries
  • 1-2 Banana(s)
  • 1 Cup Greek Yogurt
  • 1 Cup Milk 
  • 1 Scoop of Protein