After an intense workout session, your muscles are depleted of its glycogen stores --- carbohydrates stored in the muscle --- and your muscles have been stressed to the point in which tiny tears have occurred in the muscle fibers and need to be repaired. Obtaining quality nutrients including both carbohydrates and protein sources is essential for post-workout recovery.
Carbohydrates
Carbohydrates are necessary following an intense workout to promote insulin release, replenish glycogen stores and increase protein repair. Obtaining a carbohydrate intake of 0.8 to 1.2 g per kilogram of body weight maximizes your glycogen synthesis and accelerates protein repair, notes John M Berardi, PhD, CSCS. However, unless your training session is considerably long and intense, a carbohydrate greater than .8 g/kg may result in excess fat gain.
Protein
Protein intake following workouts is essential because protein contains the necessary amino acids required to repair and build muscle tissue. Daily protein requirements for athletes are about 12 to 20 percent of your total caloric intake or .8 g/kg each day. However, this amount can increase slightly depending on training intensity and duration. Post workout protein intake should be between .2 to .04 g/kg of body weight to promote a positive protein balance for muscle growth and repair, notes Berardi.
Carbohydrates or Protein?
Although, both carbohydrates and protein are essential following an intense workout, the nutrient needed the most is largely dependent upon the athlete and the type of training. Strength, power athletes may need more protein and less carbohydrates post workout because of the dietary needs for muscle growth; whereas, endurance athletes may need more carbohydrates than protein to promote muscle glycogen repletion.
Timing and Sources
Consume your post-workout meal consisting of fast-digesting carbs and proteins within an hour after exercise when your muscles absorb the most nutrients. Several hours later, your body will be ready for another meal that can consist of slower-digesting foods. Fast-digesting carbohydrates and proteins are best at this time such as a whey protein shake and a piece of fruit. Consume a regular meal containing whole foods such as chicken breast or salmon, brown rice or whole-grain pasta and vegetables two to three hours post workout to allow for optimal muscle growth and recovery.
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