Post Workout Nutrition

When it comes to refueling after a workout, practice, or competition there are 3 main things we want to think about: 

• 💦 🧂Hydration: Replenishing fluids lost during a workout is a vital first step in the recovery process. Aim to start with 16-20 oz water, drinking more if it is hotter or more humid (hello midwest summer!). You may need electrolyte replenishment too, as we lose sodium and potassium when we sweat, which are essential for proper organ function and muscle contraction. If drinking an electrolyte replacement look for something that contains both sugar and salt. Sugar is actually a crucial component to helping your body maximize intestinal water absorption, which hydrates you more efficiently. When drinking a sports drink during training, sugar also helps provide exogenous carb source to fuel your muscles to maximize performance.

• 🥯 🍌Carbs: Yes, you actually do need carbs after a workout to replenish glycogen and to aid muscle protein synthesis; aka growing new muscle. Optimally, we are looking for a 3:1 carbohydrate to protein ratio. 

• 🍗 💪🏻Protein: Research shows that roughly 20g protein post workout is a good generalized amount to aim for. If you’re looking for a personalized recommendation & feel like doing some math, we are looking at 0.24-0.31 gm protein /kg body weight post workout. (or get in touch to work with me so that I can do that math for you and help you create personalized recommendations to fit your body!)      

While the building blocks of post-training nutrition are carbs + protein + hydration to replenish fluids and glycogen and stimulate muscle protein synthesis, there is some research that suggests that some other fun things may further aid in muscle recovery after training or a workout. These things are absolutely not essential and often seem to require repeated use at higher doses to see results but I also happen to think they taste great so love to add to post workout smoothies. 

• Tart cherry. Rich in vitamin C, iron, and potassium, evidence suggests that 250ml tart cherry juice in the few days before and couple days after hard workout may aid in muscle recovery.
  

"Consuming cherry juice on the days prior to an exercise insult clearly protects muscle function across a range of types of physical exercise.”(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9306613/) 

• Beets: a powerhouse food full of fiber, iron, folate, and vitamin C, research shows that beets also may aid muscle recovery if consumed after a workout.
  

“Evidence indicates that short-term beetroot supplementation has the potential to accelerate recovery of functional measures and muscle soreness”.(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9214898/) 

My Fav ‘Recovery Smoothie’ 

• 1 cup frozen dark cherries

• 1-2 cooked small beets*

• ½ cup frozen mango

• Splash tart cherry juice (orange juice works too!)

• Serving of your favorite vanilla protein powder 

• ½ cup plain or vanilla greek yogurt for extra protein

• ½ cup coconut water 

*I'm certainly not cooking my own beets; I get the ready ones from refrigerated section of Trader Joes. Omit if you hate beets because you can definitely taste them but I happen to love.