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What to eat after Workout: Post-workout nutrition

What you consume before, during and specially after workout, plays an important part in providing nutrition to your body.

It’s essential to know what your body goes through, during the workout, in order to know why post-workout nutrition is important.

When you are working out, your muscles use up their glycogen stores for fuel. Thus, you muscles become partially depleted of glycogen and may so lead to break down or damage of protein in your muscles.

After workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins that might have got damaged.

So, Post-workout nutrition helps replenish energy stores, increase muscle size or quality and to repair any damage caused during workout.
It is particularly important to eat protein and carbs.

Protein helps build body muscle

Exercise triggers the breakdown of muscle proteins. Thus, consuming adequate amount of protein, after workout helps recover and rebuild these proteins.

Ideally, you should consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) soon after a workout, since it maximises the body’s ability to recover after exercise.

Carbs help with recovery

During exercises, the stored glycogen of your body is used as fuel. Consuming carbs after workout can help replenish them.

The rate of glycogen usage depends on the type of physical activity you do. In case of an endurance sports, you may require to take more carbs than a bodybuilder.

Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen re-synthesis. (as per sources)

Therefore, consuming both carbs and protein is essential post-workout. Try to consume it in ratio of 3:1 (carbs to protein). Example- 120 gms of carbs with 40 gms protein.

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Aastha Kochar

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