Stuck on what you should eat after Exercise ? Here's a few ideas?

It's widely acknowledged that exercise offers a myriad of health benefits, and maintaining a healthy diet is essential for optimal well-being. However, determining the ideal post-workout nutrition can be clouded by various myths and uncertainties in the realm of nutrition.

To unravel this complex topic, we've enlisted the expertise of Alex Platts, a distinguished nutrition coach with a Master of Science in Nutrition and a Bachelor's degree in Sports and Exercise.

The Fundamentals

Following exercise, it's crucial to prioritise the three Rs: refuel, rehydrate, and repair. Let's delve into each aspect below.

Before delving into specifics, Alex emphasises a critical point:

"Exercise and recovery are distinct physiological states from resting. Some foods beneficial post-exercise may not be optimal during rest."

It's important to note that individuals adhering to a high-quality, diverse, plant-based diet and engaging in mild to moderate exercise may not require dietary adjustments post-workout. However, for those participating in regular intense exercise, the following tips will prove beneficial.

Additionally, Alex highlights that much of the research in this field has focused on males, potentially limiting the applicability of findings to female athletes.

Rebuilding: The First "R"

Protein

Currently, the recommended dietary allowance (RDA) for protein intake stands at approximately 0.8 grams per kilogram of body weight daily.

For instance, a person weighing around 154 pounds (70 kg) would require approximately 56 grams of protein per day.

To contextualise this, consider the protein content in common foods:

- A large egg: ~6 grams

- 100 grams of peanuts: ~23 grams

- 100 grams of chicken breast: ~32 grams

Individuals engaging in high-intensity resistance training may necessitate a higher protein intake, ranging from 1.6 to 1.8 grams per kilogram of body weight, roughly double the RDA. However, most individuals in the US and UK already exceed the RDA for protein intake, alleviating concerns for many.

The notion of consuming protein immediately post-workout for muscle building has been widely propagated. However, recent evidence suggests that overall daily protein intake is more crucial for recovery than timing alone.

Regarding protein sources, both animal and plant-derived proteins can effectively support muscle building. However, plant sources may require higher quantities to achieve comparable protein intake due to variations in essential amino acid profiles.

Leucine

Leucine, an essential amino acid crucial for protein synthesis, is relatively low in plant sources. Hence, individuals may need to incorporate a variety of plant-based foods to meet their protein targets adequately.

Good Sources of Protein

Here are some recommended protein sources:

- Cod

- Salmon

- Eggs or egg whites

- Lentils (a plant source rich in leucine)

- Peas (also containing leucine)

- Soy (although potentially less effective than whey for muscle growth)

- Black beans

Alternatively, individuals may opt for a blend of plant protein sources, such as rice, pea, and soy protein powders.

It's important to note that while many protein products are heavily processed, whole food alternatives, like brown rice bowls with edamame and tofu, offer comparable nutritional benefits.

Additional Considerations

- Protein intake need not be a primary concern for individuals engaging in moderate exercise or those with a well-rounded diet. However, certain groups, such as those on reduced-calorie diets, vegans, and older adults, may benefit from increased protein consumption.

- Limiting alcohol intake post-workout is advisable, as alcohol can impede muscle tissue regeneration.

Refuelling: The Second "R"

Carbohydrates

Following strenuous exercise, muscle glycogen stores become depleted. Carbohydrates serve as the primary fuel source for moderate- to high-intensity activities.

While immediate consumption of carbs post-exercise is beneficial, as long as daily energy requirements are met, immediate carb intake is not imperative. However, if planning to exercise within 24 hours, consuming carbs shortly after exercise aids in replenishing glycogen stores efficiently.

Good Sources of Carbs

- Fruits with high sugar content (e.g., watermelon, mango, pineapple, bananas)

- Oats

- Sweet potatoes

- Quinoa

- Wholewheat pasta

Pairing carbs with a moderate amount of protein post-exercise may expedite glycogen restoration. Aim for a ratio of 4:1 carbs to protein for optimal recovery.

Rehydrate: The Third "R"

Fluids and Electrolytes

Physical exertion leads to fluid and electrolyte loss, necessitating rehydration. While regular diet and hydration suffice for most individuals, prolonged intense exercise or exposure to heat may warrant additional attention to fluid and electrolyte balance.

Commercial sports drinks offer a convenient solution; however, homemade alternatives, such as fruit or vegetable smoothies, are healthier options devoid of additives.

Good Sources of Electrolytes

- Sodium: vegetable juices, cheese, fermented foods, pickles

- Potassium: avocado, bananas, sweet potato

- Magnesium: dark chocolate, nuts, seeds

- Chloride: prawns, seaweed

- Calcium: dairy products, almonds, fortified plant milk

Additional Considerations

- Antioxidant-rich foods may help alleviate exercise-induced inflammation. However, the significance of reducing inflammation varies based on exercise goals and individual circumstances.

Conclusion

In summary, prioritising adequate protein and carbohydrate intake post-workout, along with hydration and electrolyte balance, promotes optimal recovery and performance. However, individual needs may vary based on exercise intensity and dietary habits. Ensuring sufficient sleep and managing stress further complement post-workout recovery efforts.

Remember, optimal nutrition extends beyond the workout; it's a holistic approach to health and well-being.