Three simple rules for a great post-workout meal

While exercise isn’t about maximizing performance for everyone, it’s vital to understand the role of nutrition in your recovery. Training for a half-marathon has illuminated the necessity of refueling adequately, while also showing me that it doesn’t have to be complex.

Nutritional requirements for post-workout recovery vary widely based on exercise type, duration, and individual factors like age and sex. However, an April review published in Sports Medicine highlights three primary dietary interventions crucial for muscle recovery and enhancing performance, which I consider the key pillars of post-workout meals.

The first component is carbohydrates. Using energy reserves stored in the liver and muscles during exercise will deplete those stores, making it essential to restock them post-workout to avert excessive muscle decay. Carbohydrates are the most efficient option for this task since the body rapidly converts them into usable energy.

The review suggests that after intense workouts, athletes should aim for an intake of 1 to 1.2 grams of carbohydrates per kilogram of body weight every hour for the first four hours post-exercise. This amount might equate to an entire day’s worth of carbs for the average adult; thus, this level of intake is typically aimed at athletes. Nevertheless, indulging in a carbohydrate-rich snack or meal after exercise is generally a wise choice. Foods offering both glucose and fructose are ideal, as glucose aids in muscle energy restoration while fructose replenishes liver reserves. Fruits fit this description wonderfully, making them a top post-exercise snack.

The second pivotal component is protein, which plays a vital role in muscle recovery. Combining protein with carbohydrates can significantly improve performance. A 2016 study involving eight athletes concluded that those who consumed both macronutrients within two hours after intensive cycling could sustain their ride for an average of 14 minutes longer in subsequent workouts compared to those who only consumed carbohydrates. The quantity of protein is also crucial—post-workout recommendations suggest between 20 to 40 grams of protein, roughly equivalent to a serving of chicken or a protein shake.

Lastly, we come to hydration. While water is fundamentally beneficial, other fluids may provide superior hydration post-exercise. For example, a 2016 study involving 72 males revealed that drinks like oral rehydration solutions, milk, and orange juice effectively promote hydration better than plain water due to their electrolyte content, which aids in fluid absorption and retention. Common drinks, such as tea or soda, can also offer hydration similar to that of water. While having a pint post-exercise is not necessary, opting for an enjoyable drink can enhance your hydration experience.

While I still appreciate simplicity in my post-workout routine, I now focus on these three core components: carbohydrates, protein, and hydration. My favorite strategy involves blending a smoothie with frozen fruit, orange juice, and protein powder. Although it may not be the most scientifically optimized option, it’s certainly a tasty upgrade, and it hits the spot after a run.

Grace Wade is a health reporter for New Scientist based in the US.

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