Post Training Fuel (whether you're an elite athlete or fitness enthusiast!)

Does fueling after a workout make you nervous? Are you scared to “undo all your progress”? If so, you’re not alone. Many are uncomfortable with fueling after their training, so they don’t. Previous and current clients have shared that they feel guilty for fueling after a workout or that their progress will be destroyed if they eat after a workout

When I was early in my own fitness journey (remind you I was also a Registered Dietitian at this time), I was scared to consume carbohydrates or anything after a training session because I thought it would derail my progress. I thought this as a Registered Dietitian, but diet culture is so ingrained in many of our brains that even though we KNOW we need fuel to optimize performance, diet culture has taught us to be scared of what we know. 

Before learning to properly fuel myself I was..tired, grumpy, unhappy with my body composition and always injured or always sick. Proper fuel post training is ESSENTIAL for optimal performance, recovery and muscle protein synthesis. 

Benefits of Post-Workout Fuel

Here are six of the biggest benefits of post-workout nutrition:

• Help with desirable body composition

• Build and maintain lean muscle mass

• Speed up your recovery post-workout

• Advance your performance 

• Help manage cravings

• Increase energy levels during the day

For adequate fueling post training, the focus should be on carbohydrates and protein. Protein is essential to prevent muscle breakdown, increase and maintain current muscle and jumpstart recovery.  

Carbohydrates are crucial in the refueling period because you are replenishing intramuscular glycogen stores. Glycogen is the stored energy your body uses as fuel during high-intensity training. Glycogen stores are limited and used up quickly during training.  Glycogen replenishment is more active the 60-90 minutes post-training and you want to take advantage of this extremely important period. 

My protocol for individuals and fitness enthusiasts is this for post training fuel: 

Protein: 25- 30 grams of protein (ideally a complete protein with 2.5g of leucine to help stimulate muscle protein synthesis)

Carbohydrates: 60-90 grams of carbohydrates 

When Should I Fuel After Training?

As soon as possible!!

Most start to get frantic when they hear as soon as possible. This doesn’t mean you need to finish your stretching or end of workout and slam a protein shake BUT it does mean within two hours of the end of the training session. Why two hours? Because this is the timeframe where muscle protein synthesis is accelerated and getting fuel within that two hour window can help reach optimal recovery. 

Remember, you are different from any other individual at the gym or in your sport. You may find that teammate or training partner A doesn’t have any issues slamming a protein shake right after a training session but you and another struggle with it. Taking time to practice your post training session fueling will help you determine what works best for YOU. That is what’s most important. 

I encourage you to do the good old, trial and error method and write down what items post training make you feel your best and which items don’t. It will differ from person to person but having a note full of ideas that work for YOU can be helpful.

Simple Recovery Meal/Snack Ideas To Get You Started

• Turkey Sandwich + Fruit: 2 slices whole grain bread, 3 ounces deli turkey, 1 slice cheddar cheese, lettuce, tomato (whatever else you like), 2 dill pickles, mustard or mayo, 1 medium apple, 16-20 ounces fluids

• Greek yogurt parfiat: 1 cup nonfat greek yogurt, ½ cup granola, 1 sliced banana or 1 cup berries, drizzle of honey, 16-20 ounces fluid + ½ liquid IV

• Protein Smoothie + pretzels: 1 scoop chocolate protein powder, 1 banana, ½ cup oats, 1 cup chocolate milk, handful of pretzels 8-10 ounces water on the side

• Chocolate milk + PB banana toast: 16 ounces chocolate milk, 1 slice whole grain toast, 1 tbsp PB, 1 sliced banana, ½ tbsp honey, sprinkle salt on top

• Cottage Cheese + Crackers + Fruit: 1 cup cottage cheese, 15 triscuit crackers, 1 fruit, ¼ tsp salt on top, 16-20 ounces fluid on the side

• Breakfast wrap + orange: 2 eggs + 2 egg whites (scrambled), ¼ tsp salt, salsa, 1 large whole grain tortilla, 1 orange, 16-20 ounces fluids on the side

• Tuna pasta salad + fruit: ½ cup pasta cooked, 3 ounces canned tuna in water, 1 tbsp mayo, ¼ cup diced celery, ¼ cup diced cucumber, ¼ tsp salt, 1 cup grapes on the side, 16-20 ounces fluids on the side

• Egg Sandwich + Fruit + Chocolate Milk: 1 egg & 2 egg whites, ¼ tsp salt, english muffin, cheese, 12 ounces chocolate milk, 1 banana