You might think that your actual workout is the most important part in improving body composition and performance, but really it all takes place post-workout. This is an essential time for overall recovery and getting the highest benefits from the workout you just performed. Post-workout nutrition has three specific purposes: replenishing depleted energy stores, increasing the size of muscles and repairing the damage done during the workout. During your workouts, you are actually breaking DOWN muscle and using up fuel, so it is up to your recovery plan to build it back up bigger and better than before and increase performance, while striving to remain injury-free.
There is a "window of opportunity" during which your muscles will be most receptive of nutrients to help repair, grow and gain strength. It's important to start working on your recovery within 2 hours of your workout, ideally within 30 minutes when possible. Your body requires protein to aid in protein synthesis and carbohydrates to replace muscle glycogen and to help transport nutrients into your cells.
These snacks/meals listed below consist of whole foods that help aid in recovery:
It is also important to focus on hydration and consume around 16 oz of water for every pound lost during exercise. Consume a mixture of water and electrolyte drinks if exercising for over an hour. The other part of recovery is REST. Make sure to take days off and alternate between hard and easy workouts. You deserve it and need it to perform your best.
Recovery is different for each person, so it is important to find what works best for you. If you need help coming up with a plan, please contact me!
Note: You normally don't need any special recovery plan after a leisurely stroll, bike ride, or light workout, especially if it is less than an hour, isn't very strenuous and/or you aren't sweating intensely. Plan on eating one of the above meals or snacks as part of your normal diet and drinking water (not a sports drink) as you shouldn't require anything "extra". If you have any questions on what you need, please ask!
I am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny).
I believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes.
Looking for something specific? Everything can be found by category under the "Life" and "Recipes" sections on my website or you can search below.