How to Recover and Re-fuel Post Exercise

 What and when you eat can make a big difference to your performance and recovery. Well-balanced meals and fluids are important for energy production, recovery, prevention of injuries and proper growth. Nutrition should be individualized for each person based on gender, age, body type, and type, intensity, duration and frequency of activity. Making sure to consume meals that are balanced in macronutrients and made up of minimally processed foods is a great place to start.

Proper nutrition can:

• Improve performance

• Decrease injuries

• Enhance muscle power

• Increase reaction time

• Improve strength and endurance

• Boost recovery time

There is not a 1-size-fits-all approach to nutrition. Our nutrition needs vary from person to person. Our body type, exercise frequency and intensity, and even rest periods in between exercise can impact our nutrition needs.

What you eat is important for your health, to build a strong immune system, and increase energy and improve the ability to recover from exercise. But as equally important is what you eat is when you eat.

Pre-Exercise Nutrition:

It is important to have the proper nutrition before exercise in order to provide the body with adequate fuel to sustain energy levels during exercise. Carbohydrate-dense foods can improve glycogen stores, while adequate protein can help to preserve muscle mass. It is important to have a meal that contains both carbohydrate and lean protein. Digestion and energy can be compromised when eating too much fat prior to exercise.

Hydration is an extremely important factor to consider prior to exercising. When you do not consume enough liquid from water or eat enough fruits and vegetables to stay hydrated, your muscles will fatigue much quicker, your coordination will decrease, and you will be more likely to develop muscle cramps. If you are dehydrated you might have issues with temperature regulation (overheating).

Try to begin each morning with around 16 ounces of water. Consuming at least 32 ounces of water during exercise can help to maintain proper hydration. You can add in electrolytes to help with prolonged exercise (1 + hours) or when exercising in high heat and humidity.

Time of Day:

The time of day is another factor to consider with exercise and nutrition. Whether you work out first thing in the morning, mid-day or in the evening will factor into your meal-timing strategy.

Digestion is impacted with nutrition timing. Liquids tend to digest quicker. Having a small smoothie can be a well-digesting meal in the morning for a pre-workout meal.

The type and length of exercise is key to proper meal-timing. Endurance exercise (>60 minutes) or high-intensity interval-training workout, increase chances of glycogen depletion, hypoglycemia and fatigue during exercise. Balanced pre-workout meals are very important. Another approach is to drink a beverage with 30-60 grams of carbohydrates each hour during prolonged exercise.

If you work out later in the day, you can time your meals to help provide you with enough fuel to perform your best. The greater the amount of time between your meal and exercise, the bigger the meal can be. If you have one hour until your workout, a meal or snack containing 1 gram/kg (of body weight) of carbohydrate is appropriate. If you have two hours until your gym session, take in 2 grams/kg of carbohydrate. With three to four hours until your workout, consider a meal with 3-4 grams/kg of carbohydrate. Including 15-20 grams of protein in your pre-workout meal can help with blood-sugar control, maintain or increase muscle mass, and decrease muscle damage during the workout.

What to Eat After You Exercise

The goal of the post-workout meal is to help you recover, rehydrate, refuel, build muscle and improve future performance.

For a post-workout meal, aim for 15-25 grams of protein (for tissue repair) and 1-2 grams/kg (of body weight) of carbohydrates per hour of glycogen-depleting exercise. Add 5-10 grams of fat for satiation purposes. A well-balanced meal containing a variety of real, whole foods and plenty of fluid is the best post-workout meal you can eat.

 How you recover post training is also so important to be able to maintain your consistency with your fitness plan.

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You can find Epsom salts at most grocery stores or pharmacies in the U.S. and are very reasonably priced. Follow the instructions on the bag. You can try adding in aromatherapy essential oils for an extra bonus!

TRAIN HARD, EAT WELL, RECOVER!!!