The post workout meal
What to eat after workout
Submitted by our nutritionist Inês Panão
The purpose of the post-workout meal is to boost recovery and hydration. So, the athlete can train with the same intensity in the next day.
Like in the pre-workout meal, carbohydrates are extremely important. They must be adjusted to the exercise intensity:
Low intensity (day to day activities) 3-5g/kg/day
Moderate intensity (1h/day) 5-7g/kg/day
High intensity (endurance 1-3h) 6-10g/kg/day
Very high intensity (4-5h) 8-12 g/kg/day
Immediately after training, choose fast-absorbing carbohydrates to promote a quick recovery (for example the famous banana).
Over time, as the hours go by, the priority should be given to complex carbohydrates rich in fiber, such as whole grains and vegetables.
Protein its super famous after workout. Effectively, protein is essential for recovery, and should be included in all post-workout meals (for the rest of the day) and not just immediately after training.
Therefore, in practice, regular meals with protein should be eaten (every 3-4 hours, especially in athletes).
Protein with high biological value have all the essential amino acids, and they are the most interesting for muscle recovery. So, vegetarian can include it, through milk, yogurt, low-fat cheese, or eggs. That doesn’t mean that vegan athletes do not recover or gain muscle as the omnivorous or vegetarian one.
In these cases, it’s important to combine legumes and whole grains to obtain an amino acid composition as similar as possible as the animal ones. In addition, it is also possible to use vegan protein supplements with a great nutritional value. Normally they combine hemp, pea, rice, and soy protein.
The loss of water and electrolytes that occurs during training must be replaced. It is extremely important for the body's vital functions, but also focus, sports performance and injury prevention.
For a good recovery it is recommended:
To drink 1.5 liters of liquid / kg of weight lost during the race
Rehydrate over time
Sodium replacement it is the most important mineral to replace
Avoid alcohol consumption
Avoid exposure to hot environments/saunas
When the train occurs in places with higher humidity and hotter days, hydration should be reinforced even more.