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How to Make the Most of Your Post-Workout Meal

By Julia Reedy, MNSP, August 21, 2019


You made the plan, stuck to it, and smashed your workout. You’re done! Right? Well, not quite. Because if you want to squeeze every last drop out of your hard work (and keep exhaustion-induced wooziness at bay -- we've all been there), your routine should stretch beyond that last rep. Here’s how to make the most of your post-workout.


Your workout drives your body's needs

Aerobic exercises like running, spinning, or even choreographed trampolining are ones that require increased oxygen consumption (ahem, breathing) for a sustained period of time. During these types of workouts, you breathe heavily but steadily and don't necessarily strain your muscles too much.

This is different from anaerobic work like weightlifting or sprinting (for short distances) in which the work is started and finished in quick succession, thereby limiting your need for a steady increased oxygen supply. Exercises like these use (and exhaust) fuels stored in your muscles for power.

Many gym warriors also spend at least some of their sweat time dedicated to HIIT or circuit training, which are some combination of these two types.

Our bodies are especially sensitive to food immediately after a workout, so it's important that we pay attention to what we're feeding it during that crucial window. And, in fact, the composition of your workout should drive that of your wind-down, as our metabolism reacts differently to different types of exercise. So what does refueling look like for each of these? Let’s get into it.


If you pounded the pavement

Your body is primed for refueling about 30 minutes after your workout. Aerobic exercise  expends sugar for energy, which largely comes from glycogena storage form of carbohydrates found in your muscles. And even when you've hit that final mile mark and kick off your sneaks, your muscles are still burning those carbs. This can cause your blood sugar to dip below normal, leading to a woozy and shaky feeling.

So, to get back on stable ground, make carbs the focal point of your post-cardio meal. A small amount of protein is also recommended; it helps to prevent muscle tissue breakdown (separate from glycogen breakdown, this is something that happens if you don't eat enough after a workout) and instead stimulates repair.1

No matter your M.O., cardio work always comes with 3 side effects: fast breathing, a high heart rate, and sweat! You can lose a significant amount of fluids during a single workout, making it incredibly important that you hydrate enough to replenish what you lost. This includes both water and the electrolytes sodium and potassium that exit your pores. Here’s a recipe that’s rich in all the necessary post-cardio nutrients.


Tropical Smoothie


This type of exercise is also typically followed by spikes in inflammation markers like hsCRP as well as cortisol (be it slightly delayed).2 Add some anti-inflammatory nuts or seeds to your smoothie to counteract these fluctuations.


If you hit the weight room like a warrior

During resistance exercise, we force our muscles past their breaking point -- literally. When we lift weights and do other muscle-intensive activities, we cause them to slightly tear, resulting in a raised blood level of creatine kinase (CK). This process is completely normal; in fact, it's absolutely necessary if we want to get stronger. But in order to reap these benefits, we have to give our muscles the fuel and resources they need to build themselves back up. Plus, if we continue this muscle break-down process with multiple tough workouts in a row without adequate fuel, we run the risk of causing cascading consequences throughout our bodies.

So how do we build and repair muscle? The answer might seem simple: protein, right? It is the building block of muscles, after all. And that's certainly true. But what's slightly lesser known is that this repair process also requires carbs. Muscle repair is a process that requires energy in the form of calories. And if the calories in your post-workout meal are all protein, some of those will just be burned off like gasoline -- effectively wasting away its potential to do the job intended. The carbs act as that needed energy source, feeding the muscles as they do their work. Here's a simple recipe that's protein-heavy with a boost of carbs (and would go great over your favorite grain).

Simple Beef Stir-Fry


If you're a circuit ring-master

Circuit training and HIIT integrate parts of both aerobic and anaerobic exercise, so it stands to reason that your re-fuel should incorporate significant amounts of both carbs and protein to replenish the multiple different types of energy stores your body has expended. Pushing your body into an especially strenuous state can also cause especially high levels of inflammation. This recipe has substantial amounts of carbs and protein alike, plus the added bonus of anti-inflammatory berries and oats.

Yogurt Parfait

Circuit training is also well known for its ability to keep your body in a high-calorie-burning state for an especially long amount of time. After eating your post-workout meal, focus the rest of the day on incorporating slow-digesting foods like healthy fats and fiber to ensure your muscles get the slow, consistent drip of energy that they need.

HIIT is especially trying on the body because of its, well, high intensity. So get the rest it needs! One study found that even a single night of inadequate sleep can limit your body’s ability to recover after interval training.3


Rounding out square meals

When it comes to squeezing all the juice out of a tough workout, your fuel is your strongest tool. Making calculated choices can help you recover, re-energize, and repair muscles more efficiently. So now, there's only one question left to answer: what's for dessert? 

Fuel best for you

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[1] Ivy, John L. "Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise." Journal of sports science & medicine 3.3 (2004): 131.

[2] Kamath, Deepak Y. et al. “High Sensitivity C-Reactive Protein (hsCRP) & Cardiovascular Disease: An Indian Perspective.” The Indian Journal of Medical Research 142.3 (2015): 261–268. PMC. Web. 26 Apr. 2018.

[3] Rae DE, et al. One night of partial sleep deprivation impairs recovery from a single exercise training session. European Journal of Applied Physiology. 2017;117:699.