Saturday, 19 October 2013

Post Workout Nutrition

 So the last post addressed what to eat and when.
Now, what to eat for optimum recovery and energy post workout.

First priority is re-hydration. Water, water, water. How much?
If you have a serious sweat session, you can weigh yourself prior to working out and again afterwards. This is the formula
(Pre-workout weight) - (post-workout weight) x 100
/
Pre-workout weight

So, if you are 70kg and you weigh 68kg post workout, the equation is:
(70 - 68) x 100
/
70                                          = 2.85% body weight loss

You need to replace more than the fluid loss because you will continue to lose fluid after your workout is over. For athletes, a 1% reduction in bodyweight through fluid loss equals an extra 17 seconds to race time in sprints. For the above example, this person would need to drink roughly 2 litres of water in the hours following their workout. 
Always BEGIN your workoutwell hydrated and avoid sugar-based drinks as they empty very slowly from the stomach. That's right, avoid the Red Bull or Coke!

Dietary Goals After Exercise

  • Adequate fluids, electrolytes, energy and carbohydrates to replace muscle glycogen
  • Protein for amino acids to build and repair muscle tissue
Carbohydrate intake (depending on your body size, workout intensity and duration): 1 - 1.5g carbohydrate per 1kg body weight in the first 30 minutes post workout and again every 2 hours for 4 hours.
Studies have proven that rather than relying purely on high-carbohydrate intake for recovery, a combination of 160g carbohydrate and 50g protein results in optimum glycogen storage.

Examples
  • Rice with chicken/beef/fish
  • Low-salt and high-fibre muesli/breakfast bar
  • Greek yoghurt and chicken/beef/fish sandwich on wholegrain bread
  • Pasta with tomato-based mince sauce (no creamy/cheesy sauces!)
  • Chocolate milk and 2 slices raisin bread + light coating of honey
Want to know more? Download and print this Recovery Nutrition Fact Sheet from Sports Dietitians Australia.




My Muscle Chef Food Delivery for Fitness Foodies

I'm no stranger to food delivery services and I've had the good, the bad and the ugly (ahem, see last post on food delivery exper...