Post-Workout Diet

Post workout is a time period that is crucial for promoting muscle growth and enhancing recovery. Skipping the post-workout meal or eating the wrong macronutrients can compromise recovery and future gym workouts.

Nutrient Timing

The timing of your post-workout meal is critical for proper recovery. In a 2001 study conducted by the Vanderbilt University Medical Center, researchers found that ingesting protein and carbohydrates one hour after workouts was superior for protein synthesis, or the muscle growth process within cells, and muscle recovery rather than consuming carbs three hours later.

Protein

After exercise, protein synthesis decreases while muscle breakdown increases, according to sports nutrition expert John Berardi. This not only increases muscle loss but also impairs recovery. Adding protein to your post-workout meal can reverse this process, increasing protein synthesis and halting muscle breakdown. Research shows that ingesting 0.2 to 0.4 g of protein per kilogram of body weight post workout is effective for muscle growth and recovery.

Carbs

Carbs are the main source of energy for all types of exercise. After training, muscle glycogen, the stored form of carbs in the body, is depleted. Replenishing muscle glycogen with carbs post workout is vital for improving recovery and boosting protein synthesis. Carbs release the hormone insulin, which shuttles amino acids and carbs into muscles for muscle tissue repair, according to Berardi. Furthermore, replenishing muscle glycogen stores energy for the next gym workout. Take in 0.8 grams of carbs per kilogram of body weight post exercise.

Fat

The post-workout meal should be fat-free, according to Berardi. Fat slows down the digestion of protein and carbs, taking these important macronutrients longer to reach your starving muscles. Since you want to deliver protein and carbs as fast as possible to muscles, avoid fat after training.

Water

Exercise often causes dehydration, which can damper muscle recovery. According to research reported in the 1996 issue of "Medicine and Science in Sports and Exercise," athletes should drink about 17 oz. of fluid every two hours during and after exercise until they are adequately hydrated.