A common question from clients and friends alike is: “I exercise every day, but am not seeing any changes in my body!” Many factors could be contributing to this, including the type of workout, body type, goals, and frequency; however, post-workout nutrition plays a key role in producing the results that most desire from exercising.
When we work out/run, muscle proteins break down, glycogen stores deplete, and there is only a mild increase in protein formation. Carbohydrate stores are diminished as well.
Proteins are broken down during exercise, and must be rebuilt, so the foods eaten directly following should aid in muscle recovery and repair. If chosen appropriately, this can improve immune function, decrease muscle soreness and create faster muscle gains. And these are just a few benefits!
By implementing appropriate post-run nutrition, there can be improvements in performance, a decrease in injuries - and the golden ticket: A change in the body's appearance.
As endurance athletes, it is imperative to maintain muscular strength, as the high intensity of running will cause a higher rate of muscle protein break down rather than formation. This applies to resistance activities as well.
It of utmost important to focus on a good post-workout nutrition plan. Here are the answers to some common questions about post-run foods to eat:
How soon should the high protein and carbohydrate meal or snack be consumed? The window Precision Nutrition (PN) recommends is within 2 hours post-workout. Nutrients are absorbed better if blood is flowing, and naturally, consuming your meal after sitting at your desk 6 hours post-workout won’t be as effective in seeing the results described above.
What type of food is most effective? PN recommends consuming a liquid form of protein and carbohydrate, as this will increase absorption further, rather than a whole food meal requiring a longer digesting time.
What type of activity deserves a work-out meal? PN states that at least 45 minutes to 1 hour of intense resistance or endurance training qualifies for a high calorie post-workout meal. Activities where heart rate does not reach at least 70% of maximum do not meet the requirements.
A Posture Me Perfect Snack of Choice Post-Run:
Endurance athletes and weekend warriors need to focus on post-workout nutrition, specifically to maintain muscle mass, which can be easily depleted after running 15, 10, or even 5 K. Here is our recipe for 5-ingredient protein balls. They are a no-bake, carbohydrate and protein rich delicious snack, containing all natural foods. PN says a liquid would be better for absorption of nutrients, however, and these are probably reserved for longer distance runners, but they are also a healthier snack than a processed food!
The 5-ingredient protein balls contain 5 super-foods, and here’s why each one is so super:
Dates:
-High calorie compared to most fruits
-Good processed sugar substitute, for those looking to lose weight
-High source of fibre
Cocoa:
-High source of magnesium, reducing muscle cramping/soreness
-Improves the formation of mitochondria the body’s powerhouses, increasing “ATP” or energy production and improving metabolism
-Anti-oxidant rich, offering protection to neurons, enhancing cognition and mood
-Reduces inflammation in body
Walnuts:
-High calorie
-Improve the health of artery lining, and reduce potential for clot formation
-High source of protein
Chia Seeds;
-Anti-oxidant rich
-High source of fibre
-High source of protein
-High source of omega-3 fatty acids
-High source of calcium, magnesium and iron
Hemp Protein:
-High source of omega-3 and omega-6 fatty acids
-High source of phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc
-High source of Vitamin E
References:
http://www.precisionnutrition.com/about-post-workout-nutrition
https://sta.uwi.edu/cru/Healthbenefits.asp
http://www.ncbi.nlm.nih.gov/pubmed/24100674
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
https://www.nlm.nih.gov/medlineplus/ency/patientinstructions/000727.htm