Post-Exercise Nutrition

Post-exercise nutrition is one of those topics that really gives me the shits. Not because I don’t think it’s important, but because there are so many mis-informed, gym-rat, wannabe tossers out there dishing out useless information and sprouting off that it’s tried and true fact. So here’s a word of warning: MOST OF WHAT YOU READ IN MAGAZINES AND ON THE INTERNET IS LIKELY TO BE UNSCIENTIFIC THEORY OR OPINION. THEREFORE IT CAN’T BE CLAIMED AS FACT, UNLESS IT HAS BEEN PUT THROUGH RIGOROUS STUDY AND PROVEN TO WORK. WITHOUT SCIENCE IT’S ALL JUST TRIAL AND ERROR.

Just because something has been shown to produce a result doesn’t mean that it’s the best way to do something. For example, some believe that eating 7000-10,000 calories per day is the best way to gain muscle mass. They base this on the fact that people are doing this and gaining muscle. What they have neglected to study are the health effects and the fact that others are gaining just as much muscle mass with far less calories. So it’s like hammering a nail into wood. You can stop hammering once the nail is all the way in. There is really no need to keep hammering once it’s done.

One more myth to look at before we get into the science of post-exercise nutrition…

Ever heard the saying “if the six-pack shows, the muscles won’t grow”? That is utter crap! There is this notion that you need to gain as much mass as possible, whether it be muscle or fat, in order to increase muscle size. Well there is no scientifically proven need to have a large amount of body fat in order to gain muscle size. Muscle mass will grow on a reasonably lean physique.

Now lets look at post-exercise nutrition from two angles. First we’ll look at post-resistance training, then post-endurance exercise.

Resistance Training

Post-exercise nutrition for resistance training is a much debated topic. you have muscle-heads that think you need 40 grams of protein immediately after training in the form of supplements. Then there are the die-hard anti-supplement advocates that reckon you need minimal amounts of protein after a workout. They are both wrong.

The research I have done has turned up some interesting results. It turns out that you don’t need massive amounts of protein after a resistance training session. You also don’t only have 30 minutes post-workout to consume it.

Recent research suggests that post-resistance training requires the consumption of some protein. Nothing new there. The reason is that when you train you damage muscle tissue, which then breaks down. This damage needs to be repaired and requires protein so that the muscle can then super-compensate by either increasing in size and/or strength.

The truth is that you have an hour of opportunity to consume a serve of protein, dependent on when your last meal containing protein was. However 30 minutes or less is optimal because your muscles are newly inflamed and engorged with blood just awaiting the arrival of protein. In this state your body is much better at synthesising protein so it will make the best use of it.

But how much is enough? You can only metabolise about 30 grams of protein at any one time. Any more is a waste if it comes in the form of fast-digesting protein. In reality you only need between 6 and 10 grams of protein post-workout, depending on body size of course. You should then consume this same amount every three or four hours.

But what about carbs? Carbohydrate is the primary source of energy utilised by the body. Insufficient carb intake results in poor utilisation of protein and the burning of other resources in the body. Post-exercise, the body needs to consume at least one gram of carbohydrate per kilogram of body weight. This has been shown to be optimal to facilitate muscle growth and strength gain.

Endurance Training

Post-exercise nutrition for endurance training is a different animal altogether. During endurance training your body uses different substrates of energy than it does for resistance training. Resistance training is anaerobic, requiring access to glucose and glycogen primarily. Fat is used minimally over the course of a strength training workout. During endurance training your body’s glycogen stores are depleted and you will begin to oxidise fat for fuel.

Post-exercise as applied to endurance requires a large number of calories. Much of that is burned up as heat, the rest is split between sustaining the activity itself and replenishing fuel stores.

So how much do you need? Research shows that the body needs about one gram of carbohydrate per kilogram of body weight post-endurance exercise. This should come in the form of a combination of hi GI foods that are rapidly absorbed and lower GI foods that can replenish glycogen over the next 24 hour period. In total the 24 hour period following endurance exercise requires between 7-10 grams of carbohydrate per kilogram of body weight in order to sufficiently recover.

What about protein? Muscles are used at very high volume during endurance exercise. This causes a marginal breakdown of muscle tissue. However the more important issue is the breakdown that occurs over the next 24 hours. If sufficient fuel is not replaced the muscles will break down and begin utilising proteins to fuel the body. You essentially eat yourself from the inside.

Generally immediate protein requirements following post-endurance exercise are not huge. What matters is the consistent flow of protein over the recovery period. A 10 percent increase in protein consumption is advised. That translates to about two grams of protein per kilogram of body weight over a 24 hour period.

In addition to macro-nutrients, endurance exercise also poses the issue of hydration needs and electrolyte balance. It is recommended that the athlete consumes 150 percent of overall fluid needs to overcompensate. This includes about 50-90 mmols/L of sodium. Although most sports drinks contain a more modest number, it will suffice if extra salt is consumed in the diet.

Conclusion

This is just a basic guide to post-exercise nutrition. This is an important topic and may have more bearing on results than the training itself. Read through this guide and do some further research. Post-exercise nutrition can mean the difference between a champion and a weekend warrior. Make it a priority!

Return to our home page from Post-exercise nutrition