Nutrition and Performance Part 3 of 3: Post Workout Nutrition for Recovery and Supplements
Now that we have looked at the importance of hydration and nutrition to maximize your performance during your training, game or event, we must now look at how we can optimize recovery to get you back training and performing at 100% as soon as possible. For this we will take a look at post workout nutrition, hydration and supplementation.
Nutrition Immediately Post-Game
After a game or workout, you want to start the recovery process as quick as possible. Having a fast digesting protein, such as Sculpt isolate whey protein powder, will give your body an immediate surge or amino acids and take it from a catabolic (muscle breakdown) state into an anabolic (muscle repair) state. Fast digesting carbs allow glycogen levels to replenish very quickly. This is one time we actually want simple carbohydrates (sugars) for an insulin spike as it will allow glycogen and amino acids to be delivered to cells more quickly and efficiently.
Also, we want to rehydrate our body immediately after. Some sports, events and training session will require more or less water depending on the type and length of time. I always recommend at least 1L post-game. For sports that are more intense, cause more sweating and possibly longer in duration may require as much as 3L of water post-game. To test how much fluids you will require post-game, weight yourself before a game or practice and then immediately after. This will give you an idea of how much fluid was lost and therefore needed to replenish. It is important to consume about 150% of what was lost to accommodate for any peeing that would occur during replenishing. Therefore 2.2lbs of weight lost means you should consume about 1.5L of water (1L of water equals 1kg or 2.2lbs)
Post-Game Meal (1-2 hours after)
This meal is important for overall body recovery and replenishing. Quality protein and carbs to help continue the recovery of muscles, vegetables to replenish vitamin and mineral levels as well as encourage an alkaline environment within the body and healthy fats to slow digestion, further allowing the body to fully absorb as much vitamins and minerals as possible out of the meal.
Supplements should only be added when your diet is very clean and on point and should be used to fill the nutritional holes that you are not getting in your diet. Supplements only work when combined with solid and consistent nutritional practices. Some healthy and safe supplements that most people can benefit from are veggie greens, omega-3 and a multivitamin. Others that may help improve performance and recovery are isolate whey protein, creatine and branch chain amino acids.
There you have it! We hope this 3-part series of articles has provided you with the tools and insight necessary to reach your goals!
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Kinesiologist || Co-owner/ Founder || Sculpt Health and Wellness
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