Post-Workout Nutrition

I spend a good deal of time talking with my customers about post-workout nutrition, as well as overall nutrition strategies.  My parting words – “Eat and Protein” – after a training session, have become somewhat of a (good-natured) running joke between my high school and college student-athletes and me.  I always impress upon my clients that it’s important to refuel, rebuild, and rehydrate after every workout, practice, and game.  Additionally, remember that your body needs protein and carbohydrates after a workout.

As a rule, your post-workout nutrition should be consumed about 15-60 minutes following training or competition; you should aim for 20-24 ounces of fluid per pound lost during exercise; and you want to ensure that you get an appropriate carbohydrate to protein ratio.

In terms of post-workout nutrition composition, research supports a 2:1 or 3:1 ratio of carbohydrates to protein:

• 2:1 ratio for short, low-to-medium intensity workout
• 3:1 ratio for longer, harder sessions (extra carbs help refuel your depleted energy stores)
• 15-30 grams of protein and 30-90 grams of carbs before and after your workout

As stated earlier, your post-workout nutrition should incorporate these three components:

• Refuel – carbs, protein, fluid, and rest
• Rebuild – aim for about 0.8 grams of protein per pound of body weight, per day
• Rehydrate – drink water every day; your performance needs include electrolyte replacement (I like AdvoCare REHYDRATE Electrolyte Replacement Drink – it’s nutritionally superior to most other sports drinks)

If you’re looking for a simple, portable post-workout beverage, research indicates that a 16-18 oz. glass of “chocolate milk may be as effective as or superior to” other (commercial) sports recovery beverages, in promoting recovery. (Spaccarotella and Andzel; Journal of Strength and Conditioning Research) While I don’t encourage drinking chocolate milk indiscriminately (too much sugar), the 3:1 carb to protein ratio makes it an ideal exercise recovery drink.  For more information about the science behind chocolate milk, check out this link: Got Chocolate Milk?

If you’re not incorporating smart post-workout nutrition strategies into your plan, you’re sabotaging your results, and compromising your goals.  Your thoughts?