Post-Workout Nutrition

Last night’s jog left you waddling? Popping painkillers to relieve that next-day soreness? Put the tablets down and pick up some of these foods instead.

WATER

Ok, not technically a food. But water is the lesser known macronutrient - meaning a nutrient essential for life - alongside carbohydrates, fats and protein. Exercise, particularly cardio, is likely to leave you dehydrated - and dehydration worsens muscle cramps and fatigue, so make sure to rehydrate as soon as possible.

CARBS AFTER CARDIO

Endurance or high intensity cardio exercise will deplete your glycogen stores. To help those stores restock, your post-workout meal or snack should contain a good source of carbohydrates, for example, quinoa, brown rice or oats. Fruits contain simple sugars (a form of carbohydrate) which are broken down and absorbed quickly, so if you’re exhausted and need a quick snack before a fuller meal later after your workout, grab a banana for a quick energy boost.

QUALITY PROTEIN FOR GAINS

Yes, protein is needed for muscle growth and repair, and a high protein snack or meal after a workout may be beneficial for repairing the muscles you’ve just worked. However, don’t fall into the trap of relying on protein bars and pre-packaged shakes. These might do in a pinch if you are unable to eat again for some time after your workout but they are so high in added sugar and don’t really contain any real nutrition beyond calories. Focus on quality protein - wholefood sources such as lentils, tofu, tempeh, and white meat or fish (if you eat animal products) for a whole lot more goodness.

WILD FOR WATERMELON

Watermelon contains the amino acid L-citrulline, which supports blood flow and exercise performance. A study by Tarazona-Diaz et al (2013) showed that watermelon juice helped to reduce the recovery heart rate and muscle soreness of athletes 24 hours after exercise. Plus, watermelon is also high in water and simple sugars, which support post-exercise recovery. Stick a few slices in the fridge before your workout and they’ll taste amazing when you’re all hot and sweaty later!

BE AN ALL-ROUNDER

It’s not just about what you eat immediately after exercise. The main determinant of your recovery time and fitness progress will be your overall diet. Focus on eating a wholefoods diet - meaning skip processed foods whenever possible - with lots of fruit, vegetables and wholegrains. Add in some quality protein and fat sources, and make sure you keep your overall calorie intake at a decent level. It can be tempting to try and eat as little as you can, especially if you want to lose weight, but your training and overall quality of life will suffer. Everyone is different but if you notice you feel fatigued and you seem to take a long time to recover from workouts, consider whether you are eating enough or whether you might be overtraining. If you have any concerns, speak to a professional. And please do be careful with strenuous exercise in this heat - try and workout in the morning or evening when it’s a little cooler and stay hydrated!