Post workout nutrition is extremely important. The amount of exertion that is completed from your workout, whether it be a walk, or a high intensity interval training session, needs to be recovered from. The hardest thing for exercise programs today is ensuring that the proper nutrition advice is given. Do not get it wrong, every program will give its own nutrition advice, however, is it right for you? By calculating your exertion throughout the exercise, you can find out the amount of water that you need for recovery as well as the macronutrients that you should consume.
It is recommended that during and immediately after workout you should start the rehydration. Experts recommend 7-10 oz of water for every 20 minutes of exercise. Post workout you should consume 8 oz of water at the very least. This allows your cardiovascular system to get the needed fluids which help blood flow. Another great option is Recover 180's Functional Hydration drink! The bottle is 60 calories, has no artificial flavors, coloring or sweeteners and has the right balance of electrolytes like sodium and potassium to aid in recovery post tough workouts. I typically recommend this as a hydration source for my distance runner clients!
Food consumption is just as important post workout as hydration is. For post workout meals, it is best to focus on consuming carbs and proteins, as this helps to replenish the glycogen levels that were used during your workout. Research shows that you should consume a 2:1 ratio of carbohydrates to protein post workout. The combination of carbohydrates and proteins after your workout helps boost the onset of protein synthesis. This is to help encourage protein synthesis, the rebuilding of your muscles. By starting your recovery meal immediately post workout, it allows for the maximum benefits to be had. The recommended timeframe is within 30-45 minutes post-workout; however, the window shrinks greatly for less intense workouts. The good news is you may still be able to get some benefits up to two hours after finishing up.
Try some of these post workout meal ideas:
Greek Yogurt with berries
Bananas with peanut butter
Cottage cheese with vegetable sticks
Post workout is the prime time to get proper nutrition in, what do you do post workouts?