Post workout snacks are important to replenish your body’s energy stores, while supplying the nutrients to rebuild and repair damaged tissue. Several studies have shown that adding the right cominbation of foods within 30-60 minutes following exercise will promote a positive response, anabolic state, by reducing muscle protein breakdown.(1) A small snack consisting of both protein and carbohydrates can do the trick.
Do I need a post workout meal or snack?
According to exercise scientists, if you work out at a moderate– to high–intensity level for at least 60 minutes or longer, you should consume a healthy snack within 30-60 minutes post–exercise (the window of opportunity). A 15–minute leisurely walk or 30 minutes of stretching are not the moderate– to high–intensity workouts that burn up your muscles and deplete your blood sugar levels to a level where you need a snack to recover.
That doesn’t mean you shouldn’t enjoy a portioned healthy post work-out snack at all. It’s more about finding the balance in calorie intake to make sure that you are not overeating. You have to take a look at calories expended and taken in to ensure you maintain a healthy body weight.
The recommendation by the American Dietetic Association is to consume 1–1.5 grams of carbohydrates per kilogram of body weight to allow for maximum replenishment of glycogen stores, the primary fuel or energy used during moderate– to high–intensity exercise; and .3-.5 grams of protein per kilogram of body weight.(2)
Here are some examples:
- 63 kg or 140 lb woman would need about 60-95 g/carbohydrates & 20-30 g/protein. Total meal: 320-500 calories.
- 86 kg or 190 lb man would need about 86-129 g/carbohydrates & 26-43 g/protein. Total meal: 448-688 calories.
How can you tell what intensity your exercise is?
Ask yourself these questions:
Did you break a sweat? If your skin is fairly dry and had a fairly light session, rehydrating with water is probably all you need.
Did you elevate your heart rate? You won’t deplete your glycogen stores or tear up muscle tissue during a low–intensity workout.
Was your breathing labored? You’re burning calories, so enjoy a post workout healthy snack, but count the calories towards your daily intake.
What are some examples of post workout meals/snacks?
Here are a few ideas to snack on. You can change the snack based on preferences, goals of the workout and what you have available to you.
- Greek Yogurt with fruit: Non–fat Greek yogurt is loaded with protein, which helps repair muscle tissue, and low in sugar and fat, which also makes it an ideal snack at any time of the day.
- Scrambled eggs with black beans on a whole wheat tortilla
- Banana and Almond Butter: Banana is high in fructose (fruit sugar) and a high–glycemic carbohydrate that the body can quickly convert to energy. When you enjoy it with with a small amount (1 tablespoon) of almond butter, you add protein and just a small amount of healthy fat.
- Chicken with rice and vegetables
Remember to follow all workouts with plenty of water and rest. You can check out a post on rest and recovery here. If you have any questions about your workouts or the snacks that come after the workout, let us know!
References:
- “5 Great Post Workout Meals”. Accessed 7, January 2016. Acefitness.org. https://www.acefitness.org/blog/4917/5-great-post-workout-snacks
- ” 7 Smart Post-Workout Snacks and How to Know When You Really Need One”. Accessed 15,July2016. acefitness.org. https://www.acefitness.org/acefit/fitness-programs-article/3281/ACEFit-workout-advice-and-exercise-tips/
