What’s your post workout plan?
That is “the” Golden question and one that is just as important as what you do daily for your health and wellness or your workout for that matter. This is such an important area to get dialed in. It doesn’t matter if your goals are to drop body fat, add muscle or just try to be as healthy and as fit as you can be. Post workout nutrition needs to be addressed and a priority. If it’s not you are leaving a lot of results off the table and you’re wasting your time.
When we workout, lift, run, sprint, play sports we aren’t building our body up. We are breaking our body down and causing damage to it. Micro tears in our muscles believe it or not. Cue the soreness and fatigue we can feel the same day and especially the day after. It’s the nutrition and rest we put into our bodies afterwards that allow it to repair, grow, get stronger and drop body fat.
If you can imagine a sponge that has had all of the water wrung out of it, that’s your muscles after you get done working out. They are empty and starving for nutrients. So, what you put into your body right after you work out is key. It could mean maximizing your results, or well…NOT. Those muscles are dry and thirsty right after your workout. Whatever nutrition is poured over that dry wrung out sponge will determine how that muscle recovers and builds.
Carbohydrates get a bad rap, but consuming them post workout is essential for a few reasons. Carbohydrates are stored in our muscles in the form of glycogen, which is our muscles main fuel source. The glycogen that our muscles and body use during our workout must be replaced to help muscles recover. (Don’t let the Gavin’s and the Karen’s of the world tell you carbs are evil. They are fuel needed for performance and recovery…ok, where was I?)
Under normal circumstance we want to keep our insulin levels in check throughout the day, but post workout is the one time that we want to spike insulin levels. That much needed insulin spike signals to our body physiologically that our workout is done and it can focus on repair. The carbohydrates consumed post workout causes the insulin to push nutrients into the muscle to facilitate recovery. It’s like pounding a nail into wood. Insulin spike is the hammer driving the carbohydrates and protein into the muscle.
There has always been a debate over what’s better post workout…Food or liquid nutrition.
There is no right or wrong answer, it all comes down to what works best for you. If you are able to get right home and crush some good food within 45-60 minutes post workout, do what you do. But, if you’re like most of us who desire simplicity and efficiency, then a post workout shake might be ideal for you.
Liquid nutrition is digested and absorbed by the body faster because well… less digestion is required by the body to break it down compared with food. Liquid post workout nutrition works best for me for a few reasons. I love how my post workout tastes, it’s quick, simple, and I don’t have to think too much. Plus I have peace of mind that I am providing my body with everything it needs to repair and recover optimally. Lastly, as previously stated, it alerts my body that my workout is over with and from a physiological standpoint and I can start the recover process ASAP. Every minute of recovery counts. Then, by the time I get home change clothes and chill for a minute I eat a meal. This is roughly an hour after I consume my post workout shake walking out of the gym. This timing is perfect.
Here is a little extra credit for all of you nerds out there. Don’t worry, there won’t be a test.
Depending on what type of workout you do there is a proper carbohydrate to protein ratio to consume that will help you to recover the proper way. There have been many studies and research done on this, so here are your Cliff notes if you want to take it to the next level.
Conditioning/Cardio only workout 3:1 Carb/Protein
· ¼ g/lb Carbs
· ¼ g/lb Protein
200 pound athlete
150 g Carbs
50 g Protein
Strength Training 1:1 Carb/Protein
· ¼ g/lb Carbs
· ¼ g/lb Protein
200 pound athlete
50 g Carbs
50 g Protein
Strength and Conditioning 2:1 Carb/Protein
· ½ g/lb Carbs
· ¼ g/lb Protein
200 pound athlete
100 g Carbs
50 g Protein
Again, the above numbers and ratios are if you want to take it to the next level. Theses are the current recommendations used at many NHL teams and camps when they discuss recovery, but they could be easily formatted for all other sports accordingly.
The Post Workout Stack that I use is through 1st Phorm. It provides me with that 2:1 ratio of protein to carbs that I need for the type of workouts I perform. Tastes great, reduces recovery time, mitigates soreness and again I have peace of mind that I am giving my body everything it needs at the most critical time. And its so easy and portable!
If you prefer to chew your post workout nutrition I’ll provide a Post Workout Plate by Precision Nutrition.
Now you’re armed with some more knowledge on recovery, put it to good use!