Post-Workout Nutrition
Post workout nutrition is a topic that has become much more complicated then it needs to be. Much research has went into exact amino-acid ratios at exact times after finishing your last set to see if there is some sort of true anabolic window. In post workout research, there has been a quest to find the post-workout holy grail that will make any natural athlete look enhanced. Sadly, there isn’t one. It does matter what and when you eat after a workout but not as much as people previously thought. In this article, I will go over why post workout nutrition is important, necessary nutrients, timing, supplements, and meal ideas.
Importance
Post workout nutrition has three purposes.
Reduce protein breakdown
Replenish depleted glycogen (carbohydrates)
Increase protein synthesis
When post-workout nutrition is utilized properly people will see improvements in:
Muscle mass
Body composition
Recovery rates
Athletic Performance
To get the most out of our training it is important to replenish used up nutrients and to supply new nutrients to build new tissue. High athletic performance can be achieved the next day if glycogen (carbohydrates) stores are replenished and muscle hypertrophy can be achieved if there is a positive protein balance during the recovery period. During the post-workout period, our bodies respond to nutrients differently then they do during the rest of the day. The combination of carbs and protein during and after a workout has a stimulatory affect on testosterone and growth hormone. Like pre-workout and intra-workout nutrition, protein and carbohydrate consumption is the foundation of post-workout nutrition.
Post-Workout Meal Composition
The bulk of your post-workout meal/shake should consist of mostly carbohydrates with a sufficient amount of protein. Exact numbers will vary based on goals and nutrition needs but start by at least consuming 30g of carbohydrates and 15g of protein per hour that you trained. If you trained for two hours then you would consume 60g of carbs and 30g of protein. Around 50g of protein should be the absolute max amount of protein you should consume in a post workout meal because anything more is unnecessary. However, consuming lots of carbohydrates, upwards of 200g on a massing diet, can be highly beneficial to anabolic processes and speed of recovery. When in doubt, consume more carbohydrates in your meal. Fats should be avoided in the post workout meal because they slow down nutrient absorption. The protein should come from a fast digesting source such as whey protein but whole food options such as chicken or steak also work well. Likewise with carbohydrates, they should also come from fast digesting sources if possible. These include fruit juices and dextrose powder. It is also fine to consume whole food carbohydrates such as white rice.
Post Workout Meal Examples
Meal #1
Classic Shake
8-16 ounces low-fat milk (low-fat to increase nutrient absorption rate)
1 scoop whey protein
Dextrose powder (amount will vary from person to person)
Meal #2
Ground beef and white rice with bone broth
Meal #3
Greek yogurt (oikos pro is a fantastic option, it has 20g of protein)
Fruit and or honey
Meal #4
Oatmeal with whey protein mixed in
Any sort of combination of carbohydrates and protein with minimal fat will be beneficial in the post workout time period.
Timing
Researchers fought long and hard trying to find the exact minute in which one should consume the perfect post-workout shake inside the magical “anabolic window.” What they found out is that the window is much larger than previously expected. Basically, if you consume the food mentioned above within two hours of your workout then you will still get all of the great affects of the increased nutrient uptake and utilization of the “anabolic window.” Obviously, if you can consume your meal or shake immediately after your workout that is ideal but don’t stress too much because as long as you eat within two hours of the workout you are fine. Some people like to eat a small quick digesting combination of whey protein and dextrose powder in a shake immediately after their workout then an hour or two later they eat a whole meal of meat and rice. That is a great option as well. However, if you do not have an appetite right after your workout don’t stress to much. Go home and relax then eat when you are ready.
Supplements
First, there are no natural supplements that you can consume in the post-workout period that are going to work like magic. However, there are some supplements and strategies that can move the needle slightly.
Creatine
The most beneficial post-workout supplement is Creatine. This supplement is well vetted and has been shown countless times to improve muscle gain and strength performance. There is no perfect time to consume creatine but post-workout seems to be the best and it is very easy to drop a scoop of creatine into a post-workout shake. Add 5g to a post-workout shake for best results.
Electrolytes
I wouldn’t really consider electrolytes to be a supplement but they often come in supplement form so I put them in this section. Working out and sweating depletes electrolyte levels. Consuming electrolytes such as LMNT after a workout can help replenish depleted electrolytes. Also, simply adding a pinch of salt to your shake or meal is also a good option.
L-Glutamine
L-Glutamine is depleted by intense training so it is beneficial to add it to a post-workout shake. Glutamine also helps gut health and increases your appetite. When consuming lots of protein and carbohydrates in and around a workout it is helpful to have something to help your stomach feel better. Add 10g to your post workout shake.
Leucine
Leucine is the most anabolic amino acid. By consuming whey protein and/or whole food options such as chicken or beef, you will be getting Leucine from them but if you want to add additional Leucine to your shake it can have some benefit. If you are really into your post-workout shake tasting like a delicious milkshake then avoid Leucine powder because it taste terrible. Otherwise, add 5g to your shake.
L-Citrulline
L-Citrulline is a fantastic nutrient that increases blood flow. By increasing blood flow, nutrients are carried to your muscles quicker. Consuming L-Citrulline after a workout speeds up nutrient absorption. You should have L-Citrulline in your pre-workout so only 2-4g here will be helpful.
The Ultimate Post-Workout Shake
This is not a magical formula and the additional supplements added to the regular protein and carbohydrates only move the needle slightly.
16oz low-fat milk or orange juice
5g Creatine
10g L-Glutamine
5g Leucine
2-4g L-Citrulline
1 scoop electrolytes or a pinch of salt
I want to emphasize that the above shake is only really for people who want to geek out on post-workout nutrition. Simply whey protein and dextrose powder will work extrmely well for those who don’t want a complex shake.
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