As a high performance athlete, you mold your body into the optimal sport machine using research and appropriately timed and planned quality training sessions. With so much time and effort put into building this valuable machine, fuelling it inadequately would be missing out on a key opportunity for maximize your performance.
Post-workout nutrition is critical for adaptation, and so you’re prepared for your next training session.
1. Hydrate! Getting rehydrated after your workout is so critical to setting you up to be healthy and to recover as quickly as possible. Once you’re done your workout, drink some water. If you’ve had a really hard workout try coconut water, homemade sports drinks, or watermelon juice. You can find the homemade sports drinks recipes here.
2. Refuel with healthy carbohydrates, fats, and proteins. If you've completed an aerobic workout, have a meal with a 4:1 carbohydrate to protein ratio. Following a strength workout, the ratio should be closer to 2:1
3. If you live fairly close to your setting, and you can wait and consume a meal within the hour.
Choose whole foods that are nutrient dense and not processed are ideal. It is important to ensure adequate carbohydrate and protein in your meals.
4. If you live further away, you should pack food the night before. Here are some post-workout snack ideas:
Protein shake or smoothie (see recipe page)
Chia pudding (see recipe page)
Plain greek yogurt + berries + granola
Protein powder (with water or nut milk)
Egg salad sandwich (on wholegrain bread)
Brown rice cakes + jam + natural nut butter (almond, cashew, peanut)
Organic trail mix (unsulphured dried fruit + raw nuts/seeds)
High-quality snack bars (e.g. Elevate Me, Simply Protein)
Home-made protein balls (see recipe page)
Source: Trionne Moore, BA RHN, www.trionne.ca & Dr. Melissa Piercell, ND.