Let’s simplify this complicated topic: For those of us who aren't elite athletes, the “I work out to be healthy” or “I work out to feel good” people, post-exercise nutrition boils down to just a few things that will optimize your workout.
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Let’s simplify this complicated topic: For those of us who aren't elite athletes, the “I work out to be healthy” or “I work out to feel good” people, post-exercise nutrition boils down to just a few things that will optimize your workout.
For years, we’ve been told that a specific ratio of protein and carbohydrates consumed in some magical window after a workout is key to post-workout nutrition. The explanation being that this combination of nutrients plays a crucial role in replenishing energy stores and repairing muscles, and that there is a very specific window where the muscles can absorb these nutrients.
While this may be true for endurance athletes who exercise strenuously daily, the most recent research is showing that post-workout nutrition for the average person, the light- to moderate-intensity exerciser, might not have as big an impact. The data instead is pointing to overall balanced nutrition throughout the day as the biggest indicator to maximizing workouts.
So, for those who perform moderate intensity exercise for less than an hour per day, here are the most important things to remember.
1. Hydration Is Key
This is probably the most important rule, even more so if you perspire a lot when you work out. During exercise, the body loses both fluids and electrolytes (mainly sodium, chloride and potassium) through sweat, which can lead to dehydration and potential electrolyte imbalances. Proper hydration in general and after a workout is essential for maintaining optimal bodily functions and aiding in muscle recovery.
Wondering how much water you should drink? While you’ve probably seen people walking around with what looks like a 64-ounce Stanley-like tumbler, drinking nonstop, most don’t need to go to this extreme. The best way to know if you are hydrated is to look at the color of your urine. If it’s bright yellow, you are not getting enough. If it’s clear, you’re drinking too much. It should be a pale yellow to amber color.
Check out the color of your urine an hour or two after your workout and let that be your guide. And if you don’t go to the bathroom for a few hours after your workout, that’s probably a sign that you’re dehydrated.
If you perspire a lot during a workout or it’s hot and humid out, you may need to supplement your fluid intake during your workout, drinking up to 8 ounces for every 20 to 30 minutes of exercise. Now, don’t chug a whole cup of water halfway through your workout. Instead, take a good swig, just 1 to 2 ounces, every five minutes or so. This will help the body keep up with its needs and won’t make you sick to your stomach.
Wondering who should opt for an electrolyte drink or coconut water instead? Again, for that moderate exerciser who isn’t sweating excessively, they probably don’t need it. If you sweat a lot, go for a traditional electrolyte drink. While coconut water has been touted as an amazing post-workout beverage, it mainly replenishes potassium, but does not have a significant amount of sodium or chloride in it (those other two essential electrolytes).
Related: 5 Foods to Avoid Before a Workout
2. Protein for Muscle Repair and Growth
Protein is crucial for muscle repair and growth, but do you need to eat it right before or after you work out? The most recent research is pointing to no for the average exerciser. Instead, consuming protein-rich foods throughout the day works just as well to repair muscle fibers and promote muscle protein synthesis. Lean protein, eggs, dairy, nuts, seeds, legumes and whole grains are all great protein sources.
Want to know how much protein you need? A general rule of thumb is about 0.5 to 0.6 grams of protein multiplied by how much you weigh. For example, a 150-pound woman who works out moderately should have about 75 to 90 grams of protein daily. Time it however you want to!
3. Choose Whole Foods
For years, storebought protein bars and shakes were all the rage in the fitness and weight loss community; they have both pros and cons. They are a quick and convenient source of good quality protein, but often take the place of an actual meal that, if planned correctly, could be packed with a lot more nutrients than that protein bar.
While these convenience foods are ok on occasion, try to focus on whole food meals and snacks rich in nutrients to support recovery and overall health. Incorporate lean proteins, healthy fats and plenty of fruits, veggies and whole grains into daily meals to provide the body with the necessary building blocks for repair and growth.
4. Don't Forget Carbohydrates
While protein often takes the spotlight, don't forget carbohydrates in your nutrition strategy. Carbohydrates replenish glycogen stores, which provide energy for recovery and fuel after workouts. Choose nutrient-dense carbohydrates like fruits, veggies and whole grains to fuel your muscles and the rest of your body effectively.
Everyone's fitness goals and nutritional needs are unique, so tailor your workout and nutritional approach to suit you (or your client). Experiment with different foods and timing strategies to find what works best and supports your health and wellness journey.
Leigh-Anne Wooten, MS, RDN/LDN, FAND, is the founder and chief nutrition officer of Behind the Label, LLC (www.behindthelabel.biz). She has a master’s degree in nutrition science and is a Fellow of the Academy of Nutrition and Dietetics.
