5 tips to post training nutrition for beginners
Article by Jacqui Heward, Accredited Practising Dietitian and NutritionistEating before exercise is important to ensure your body has energy to train well, but what about after your exercise? Eating the right foods after your workout is important for repletion of muscle and liver glycogen, muscle growth and repair, and for hydration. The lines can be a more blurred when it comes to the recreational or novice sportsperson. Here are some tips to optimise your recovery even when you’re not in the elite gang!
1) You don’t need a protein shake
Although they may seem indispensable, protein shakes are not the only way to gain protein post training. The benefit of protein shakes is that they are convenient for people who train often or have limited time. Other great sources of protein include, milk, yoghurt, cheese, eggs, beans, nuts and meat. Athletes should aim to eat 15-25g of protein post workout, however more recreational exercisers should aim for at least 10g
2) Don’t forget the carbs
Carbs are your friend, especially when it comes to exercise. Eating carbohydrate containing foods such as bread, cereal or fruit will help to replace the muscle glycogen (fuel) that you have used up. If you are using a protein shake, make sure that it contains carbs. Alternatively, focus on getting at least 1g/kg body weight of carbohydrate from food.
3) Timing is everything
It is important to eat within the first hour after your workout. Most athletes will eat after their cool down period. This is when protein shakes are handy as they take minimal planning and preparation. Other handy options include pre-made smoothies, fruit and yoghurt, a protein bar and a banana or crackers and cheese. If you use your meal time as your recovery nutrition try to have something ready before you go.
4) Drink it down
It’s a no brainer that hydration is important! We need to replace the sweat lost during training and ensure there is plenty of blood flow to throughout our body for recovery. Many people wonder if they require electrolyte replacement after training. The Australian Institute of Sport recommends the use of sports drinks for any high intensity exercise lasting greater than 60 minutes. In most cases however, a post workout snack in addition to water would also do the trick as there is electrolytes in the food consumed.
5) Putting it all together
The key message is to include carbohydrates, protein and fluid after your training session or competition. Here are some examples of post workout snacks that are nutritionally well rounded.
fruit smoothie
fruit and yoghurt
nut butter sandwich
flavoured milk
cereal with milk
2 eggs on toast
beans on toast
muesli bar and milk
Don’t forget a tall glass of water! Happy training.
