Recharge Your Batteries: A Step-by-Step Guide to Post-Exercise Nutrition
Get ready, because we're about to get stuck into what's happening in our bodies post-exercise and how that impacts our need for fuel. Proper fueling post-exercise will enhance your performance while at the same time helping you feel good and ready to go again tomorrow. But it doesn't have to be a boring, so let's get started.
To understand post-exercise fueling, we will be looking at nutrition from a slightly different direction. Instead of thinking about food being good or bad, healthy or unhealthy, we are going to put that all aside and things about food as a fuel source. While everyone can agree that food is more than just fuel, when it comes to exercise and physical activity, food is the fuel that makes the magic happen.
Scene 1: Exercise - Where the Action Begins
You've just finished a gruelling workout. Your muscles are burning, your heart is pumping, and you feel like a superhero. But then, the adrenaline starts to wear off, leaving you feeling lightheaded with shaky hands. What's happening? Well, it's all down to the story of supply and demand, and your body might be a tad short on supplies.
Scene 2: Energy Out - What Happens During Exercise
When you exercise, your muscles need energy, quickly. And just like a power station, they use fuel to create this energy. In this case, the fuel is glucose, a type of sugar. They get this glucose from your blood and glycogen, a form of glucose storage found in your muscles and liver.
But here's the twist. If you exercise intensely or for a long period of time, your muscles might burn through their glycogen reserves. And just like the power station needs more coal, your muscles need to replenish their glycogen stores. This is like a Western Australian power station running out of coal, with no reserves to toss on the fire.
Disaster, right?
(ok, this might not have been the best example, but it works so I'll run with it)
Scene 3: Energy In - What Happens After Exercise
So, you finish your workout, and your glycogen stores are low. Your muscles send out an SOS signal for more fuel, and your body responds by releasing glucose into your blood.
But wait! Here's where the plot thickens. Your body also releases insulin, a hormone that helps your cells take in glucose. In an ideal situation, insulin and glucose should work in tandem, like seasoned climbing partners on a multi-pitch. But sometimes, the communication might falter, like a missed foothold or a poorly placed piece of gear. Your glucose stores are tapped out and there is not enough to release. This can happen if you haven't eaten enough before, during, or after your workout or have been exercising for a long time (both insulin/glucose imbalance and accidents!). When the balance is off, you might end up with too much insulin and insufficient glucose in your blood. This is hypoglycemia, and it can leave you feeling lightheaded and shaky.
That feeling, after you've cooled down from your run, you might be walking to the car and feeling a bit light headed? Or heading to work after an early morning at the gym and your hands are shaking? This is what's happening, your glucose stores are depleted.
Scene 4: The Nutritional Fix - Replenishing Your Stores
How do you avoid this feeling after exercise? Simple! You need to refuel your body. Just like a car needs gas after a long drive, your body needs carbohydrates to replenish glycogen stores after physical activity. But not all carbs will do the same thing for your recovery. You want complex carbohydrates AND simple carbohydrates This is combining the slow-burning energy source that is complex carbohydrates with the quick burning instant fuel of simple carbohydrates.
The quick burning simple carbs will help refuel and replenish your glucose stores needed to ensure your glucose and insulin balance, and keep you from feeling shaky and lightheaded.
The slower burning complex carbohydrates are what will keep replenishing your glucose stores throughout the day.
The need for Mindset Shift
For many people this can seem contrary to popular 'healthy eating' advice. However understanding how food is used in the body as a fuel source for movement and exercise can assist in dispelling those superficial myths about healthy vs unhealthy foods.
But how much do you need? A good rule to go by is to aim for about 1.2 to 1.5 grams of carbohydrates per kilogram of body weight within 30 minutes after exercise. So, if you weigh 70 kg, you'll need around 84 to 105 grams of carbs. That's roughly equivalent to a large banana, a cup of cooked quinoa, and a medium-sized sweet potato.
Here are some examples of mixed carbohydrate post exercise foods:
Protein Shake with Fruit and Oats: Blend a scoop of protein powder with half a banana (simple carb), a handful of berries (simple carb), and a quarter cup of rolled oats (complex carb). This shake provides a mix of fast and slow releasing carbohydrates along with protein for muscle recovery.
Greek Yogurt with Honey and Granola: A bowl of Greek yogurt can be topped with a drizzle of honey (simple carb) and a handful of granola (complex carb).
Chicken and Sweet Potato Hash with Apple Slices: Cook some chicken breast (protein) with sweet potato cubes (complex carb), and serve with a side of fresh apple slices (simple carb).
Brown Rice with Grilled Chicken and Pineapple Salsa: Serve grilled chicken (protein) on a bed of brown rice (complex carb), topped with a salsa made from pineapple (simple carb), tomatoes, onions, and cilantro.: Mix cooked quinoa (complex carb) with your choice of dried fruits like cranberries or raisins (simple carb), and add some nuts for protein and healthy fats.
Whole Grain Toast with Peanut Butter and Banana: Spread some peanut butter (protein and healthy fats) on a slice of whole grain bread (complex carb), and top with banana slices (simple carb).
There are also options for more rapid replenishment of glycogen stores. This is particularly important if you exercise intensely daily or have a physically demanding job on top of your chosen physical activity.
Scene 5: Balancing Act - The Role of Protein and Fat
Carbs are the stars of our show when it comes to post-exercise fuel, but remember about protein and fat. They're the supporting cast that helps your body recover and rebuild after exercise. Protein helps repair your muscles, and fat provides long-lasting energy. Aim for a snack or meal combining carbs, protein, and a little fat. Think of a peanut butter and banana sandwich on whole-grain bread or Greek yogurt with berries and a sprinkle of nuts.
The Final Act: Hydrate, Hydrate, Hydrate!
Last, but not least, remember to drink up! Dehydration can also leave you feeling lightheaded. Aim for about 500 ml of water immediately after your exercise, then keep sipping throughout the day.
The Encore: Listen to Your Body
And there we have it. As we fuel our body post-exercise, it's important to remember that every body is different. Some might be able to belt out a high-performing workout and go on about their day without a hitch, while others might need a little more time to catch their breath.
Pay attention to how you feel during and after your workouts. If you're often feeling lightheaded or shaky, it might be a sign that you need to tweak your fueling strategy. You may need more carbs, water, or time to recover between workouts. Feel free to experiment until you find what works for you.
The After Party: A Few Practical Ideas
Are you feeling overwhelmed with all these numbers and food combos? Not keen on counting allll the macronutrients? Don't worry; I've got your back. Here are a few simple post-exercise meals that hit the spot:
Protein Pancakes: Mix a scoop of protein powder with an egg, a mashed banana, and a sprinkle of oats. Cook on a non-stick pan, and top with your favourite fruits.
Veggie and Hummus Wrap: Spread a generous dollop of hummus on a whole-grain wrap, add a mix of colourful veggies, and roll it up.
Egg and Avocado Toast: Top a slice of whole grain bread with mashed avocado, a poached egg, and a sprinkle of salt and pepper.
Remember, these are just starting points. Feel free to jazz them up with your favourite flavours and get creative in the kitchen. After all, eating should be as enjoyable as your exercise!
Feel great and perform better with a nutrition plan you can sustain.
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