A recovery meal after exercise is important because it helps promote muscle repair and growth, replenish energy stores, and enhance overall recovery.
During exercise, muscle glycogen stores are depleted, and muscle protein breakdown occurs. A post-workout meal should include carbohydrates, that are vital for energy production, and protein that supports muscle recovery and growth.
It is important to note that the timing of your recovery meal is also significant.
- Consuming a meal containing carbohydrates and protein within 1 hour after exercise is recommended to maximize the benefits of recovery.
- This post-exercise window is when your body is most receptive to nutrient uptake and can optimize muscle glycogen synthesis and muscle protein synthesis.
- If you are watching your weight, or trying to drop a few kg’s, this is the most important meal of the day to get right – do not wait 2-3 hrs after exercise to eat
Carbohydrates are important for replenishing glycogen stores, as they are the primary source of fuel during exercise.
Consuming carbohydrates after exercise helps
- to restore glycogen levels, ensuring you have enough energy for your next training session
- to prevent feelings of fatigue and low energy levels throughout the day
- to reduce cortisol levels
Cortisol, often referred to as the “stress hormone,” is released by the adrenal glands in response to stress (exercise is a stress on the body) and plays a role in regulating various bodily functions, including metabolism and appetite.
Protein is essential for muscle repair and growth. During exercise, muscle proteins are broken down,
Consuming protein after a workout helps
- stimulate muscle protein synthesis, promoting muscle recovery and adaptation.
- repair muscle damage
- support the growth of new muscle tissue
- enhance muscular strength and endurance
How much do you need?
This is very dependent on how much and how often you are training and what your goals are. Other considerations are body type, body weight, and appetite.
After an aerobic or endurance training session you need approx. ratio 3:1 carb:protein
after a HIIT or strength session aim for 2:1 carb: protein
A rough guideline for someone training 5-6 times per week would be :
Women: 40-50gm carb with 15gm protein – if its after strength/HIIT increase protein to 20-25gm
Men: 50-60gm carb with 20gm protein, or after strength/HIIT increase protein to 25-30gms
So what does this look like on a plate:
Breakfast Ideas:
In the meal plans section I have uploaded some breakfast ideas with the Nutrition Panel so you can see the Carbohydrate and Protein amounts per serve.
Click Here for a link
If you need to bump up the carbohydrates – you can add an extra slice of toast, some fruit, or in a smoothie add in some oats, dates or honey.
If you are doing long distance training, I suggest that you add and extra serve of carbohydrates to your recovery meal after your weekly long run – a slice of sourdough toast with honey is my favourite
Carb amounts: approx. 15 gms carb :
1 slice toast
¼ cup raw oats
2-3 medjool dates
1 Tbsp maple Syrup or honey
½ banana or 1 cup chopped strawberries
Don’t forget to drink water after your session. Your meal with provide your body with electrolytes to help with the uptake of water – however in the summer months you may also need to have an electrolyte replacement after long or hot sessions to ensure you are re-hydrating effectively.
In summary, a recovery meal after exercise is important to replenish glycogen stores, stimulate muscle protein synthesis, promote muscle repair and growth, and support overall recovery. Including carbohydrates, protein, and essential nutrients in your post-workout meal is key to optimising your body’s recovery process and preparing for future workouts.
