Nutrition After Training

Nutrition After Training

After intense training, most people have difficulty eating solid foods right away, especially if it is a large meal. This is completely understandable because the stress that occurs due to exercise creates a feeling of satiety in a person. However, what does your nutrition look like after training today will also affect the quality of your training tomorrow.

Which food should you consume after a workout?

1.  Water

A girl is drinking water after training.

Water comes first. Our body is made up of 80% water. When we train we lose a lot of water, not only through sweating, but also other processes within the body. After training, you can lose up to 20 percent of your strength due to dehydration. Therefore, making up for lost fluid after training must be a priority. It is important to distribute the water intake in equal amounts, both after training and during the day, because the intake of too much water at once can lead to a rise in blood pressure, as well as to the loss of more fluids than you have ingested. A good tell-tale sign that you have properly hydrated your body is a pale yellow color of your urine. Chronic fatigue, headaches, and muscle cramps are signs that you are not getting enough fluids.

2. Carbohydrates

A healthy nutrition after training.

Physical activity reduces the supply of glucose (carbohydrates in the body), which is the main source of energy for muscles. The body wants to replenish glycogen immediately after training, so add up to 60 grams of carbohydrates that are quickly digested (watermelon, potatoes, sugar), immediately after training, and no later than 30 minutes after its completion. Fast-digesting carbohydrates will raise your insulin levels when you need them most. Insulin will then store all that sugar in your muscles, and with it, all the other nutrients that are in the bloodstream.

3. Proteins

Proteins are the “building blocks” of your muscles, while fats and carbohydrates are energy. Therefore, if you do not get enough protein, or eat less, you will not achieve the desired effect. After training, when you add enough protein to your diet, the body will use those proteins better than in a regular meal, because protein synthesis is highest immediately after training.

A protein - proper nutrition after training.

Protein after strength training or intense cardio training will not only repair damaged tissues, and build new muscle, but will also replenish muscle glycogen stores. It is best to drink a protein shake with whey, because it has been proven that these two ingredients accelerate muscle regeneration, while the antioxidant components of soy help in muscle recovery. It has been proven that a person has about an hour after training to stimulate muscle renewal and growth, and the shake itself will quickly supply your muscles with amino acids.


So, based on the above, let’s summarize:

Muscle growth happens only in the gym, but also outside it during the period when you are resting. Everything you want to achieve with training is not possible if you do not eat properly. If you want your training to give results, no other period during the day is as important as the post-training period. Training hard, not paying attention to diet, is destructive, and ultimately unhealthy. Nutrition in the after training period is the most important aspect of sports nutrition. If you know how and what to eat during this period, all the effort in training will pay off to the maximum.