After- or post-exercise nutrition can help you get more from your workouts. According to nutritionist and author Anita Bean, what and when you eat after exercising can make a significant difference in your training results. Developing a good post-training nutrition routine may require some organization on your part, but the benefits you experience will make the effort worthwhile.
All About Glycogen
Exercise depletes your glycogen stores. Glycogen is stored carbohydrates and is locked inside your muscles for use during exercise. Your glycogen stores are local--that is to say the glycogen stored in your legs is for your legs, and the glycogen in your arms is for arms. Your liver also stores a small amount of glycogen, which keeps your blood glucose topped off so that your brain receives a steady supply of fuel. The longer or more intense your workout, the greater glycogen depletion you will experience. You must replace your glycogen stores before your muscles will be ready for another workout, and this means consuming carbohydrates after training.
Protein Breakdown
During intense exercise, such as heavy strength training, a process called catabolism occurs, in which muscle tissue breaks down. Before your body can adapt to the stresses of a workout, it first has to repair the damage to your muscles. Once the catabolic damage has been repaired, super-compensation occurs, and your body improves its condition in readiness for another workout by making your muscle fibers bigger and stronger. This process requires dietary protein.
Windows of Opportunity
The reason why post-exercise nutrition is so important is that in the hours immediately after exercise, your body is like a wrung-out sponge--your muscles have been broken down, and your glycogen stores are depleted. In the post-exercise period, your body's ability to absorb nutrients is accelerated. This period, says Bean, lasts about two hours following exercise. Nutrients consumed during this post-exercise window of opportunity will be used for repair and replenishment of your body's muscles and glycogen stores. The faster you restock with protein and carbohydrates, the sooner your body will be ready for another workout.
Refueling After Cardio
After cardio, your muscle glycogen is depleted, so carbohydrate refueling is a priority. High-carb foods such as bananas are an excellent post-workout food or, alternatively, you can consume any of the commercial post-workout carb drinks available. Carbohydrates consumed in the post-exercise period will be used to restock your muscles and are very unlikely to be converted to fat, so if you have a sweet tooth, this is the time to indulge it.
Refueling After Strength Training
After strength training, your muscles are in need of protein or, more specifically, the amino acids found within protein foods. A protein shake, protein bar, eggs, chicken and tuna are ideal for supplying the amino acids your muscles need to begin the repair process. Try to consume some good quality protein immediately after your workout to enhance your muscle recovery.
Post-Training Nutrition for the General Exerciser
If your training involves cardio and strength work, e.g. boxing or martial arts training, you will benefit from protein and carbohydrates immediately after exercise. Numerous commercial post-exercise drinks and bars are available, or you could have eat something such as a chicken sandwich or tuna with pasta. Go easy on the fat content though, as fat can inhibit the absorption of nutrients. Regardless of the type of training you engage in, you should make the most of your two-hour window by endeavoring to consume two post-training meals--one immediately after exercise and another within an hour or so, e.g. a shake as you finish working out and a solid meal soon afterward.
References
- "The Complete Guide to Sports Nutrition"; Anita Bean; 2009
- "Principles of Anatomy and Physiology"; Sandra Grabowski and Gerald Tortora; 2000
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