If you want to recover well after a work out and be able to sustain a successful ongoing exercise programme it is vital that you have a post-exercise re-fuelling regime.  It’s as much a part of your programme as the exercise itself.  Quite simply they go hand in hand.  Without it your ability to exercise consistently may be compromised.

The 2 hour period directly after a hard exercise session is a crucial time for you to refuel your body and maximize the return for your effort.  There are a few rules or steps to follow.  Incorporate these in to your programme and you’ll notice the benefits.

1.  Hydrate

• Rehydrating with water is the priority straight after your workout.  You should replace the fluid lost during exercise.  Drink about ½ litre of water for every ½ kilo lost.  How do you know how much weight you have lost?  Weigh yourself before and after each session.
• If you’re too tired or feeling queasy to eat directly after training just concentrate on drinking water or a sports drink

2.    Eat

Carbohydrates

• It is important to take in carbohydrates within 15 minutes of exercising to help restore glycogen (your body’s carbohydrate stores).
• Try to eat 50-100 g of carbohydrate in the first hour following your workout.
• Try to have 100-200 grams of carbohydrates within 2 hours of hard aerobic training to successfully maintain such a programme.  If you wait longer than 2 hours there is a higher likelihood of a reduction of glycogen stored in the muscle – up to 50% less.
• Eating carbohydrates stimulates the release of a hormone called insulin, which in helps store muscle glycogen. Some examples of carbohydrate amounts in common foods are: banana ~20g, honey sandwich ~50g and a cereal bar ~ 20g.

But carbohydrates alone are NOT enough.

Protein

Protein provides the amino acids needed to rebuild muscle tissue – essential if you are following an intense exercise regime.  Protein also helps improve the absorption of water from the gut and improves muscle hydration.

The amino acids in protein can also stimulate the immune system, making you more resistant to colds and other infections.

• After strength training a protein shake containing 15-30g of protein can be a convenient snack in the first hour following exercise to help you repair damage and build muscle.   This should ideally be made from a low temperature ultra filtered whey powder with few additives.
• A banana protein smoothie is an ideal quick post work out option.

Carbohydrates and protein

• Combine carbs and protein within 2 hours of exercise and you will benefit.  This meal should suit your metabolic type (click here for more about metabolic typing) and the food quality should be as good as you can afford/find. (i.e. fresh, organic and non-processed foods).
• Eggs, mueslis, porridge and granolas are perfect breakfasts if you are exercising early in the morning
• Freshly made sandwiches and wraps with high protein content such as meat, egg or fish make a nutritious convenient lunch.
• Tuna salads, meaty or pulse-based hotpots and casseroles are great lunch and dinner options.
• Eat fresh veggies or salads as often as possible
• Fruits and nuts are perfect snacks.

Glutamine

• Glutamine may also be a useful supplement to take after exercise – this helps restore glycogen (stored carbohydrate) in your body.

3.    Get in to the habit

If you don’t eat ‘well’ after exercise you will undo all the good you invested in exercising.  Your body and your muscles in particular need fuel to rebuild.  The sooner they have fuel the sooner the rebuilding process starts.  And that means you benefit more.

What is truly right for you depends on your goals and your training regime.


Dave Liow - CEF

Alison Green – Director Fresh Take – the good food fast café at Les Mills Extreme Wellington