A Dietitian's Guide to Post-Training Nutrition, PLUS snack and meal ideas!

What we eat after training can make or break our progress towards our goals - whether it is to get stronger, leaner, faster, or just healthier overall. In a previous blog post, we talked about how our pre-training nutrition is important in optimizing our fuel stores. Post-workout nutrition is also equally as important, though its purpose is a little different.

Post workout nutrition helps facilitate recovery, and replenish what we lost during our workout. Optimizing your post training nutrition can optimize muscle-protein synthesis, and can also help with bone remodelling process. In turn, this can help us build and maintian muscle, while also promoting good bone health and preventing injury in the long run.

Additionally, if you are someone who exercises multiple times in a day (for example, multiple practices, or training before a highly active job) then it is especially important as you need to not only ensure that your body is recovering, but that you're also helping fuel yourself for your next session.

When looking at a post workout meal or snack, there are a few key things that we should be focusing on. Let's break these down!

Carbohydrates and Protein

These are two key macronutrients. Although protein tends to take up most of the spotlight, carbs are also super important (though sometimes undervalued). One of the biggest mistakes I see people make is ONLY focusing on protein after their workouts.

Proteins play a major structural role in the body, and having protein after training is helps stimulate muscle protein synthesis, which is highly important in building and maintaining muscle. Because of its structural roles, protein is one of the key macronutrients for recovery - in general, ensuring you are consuming an adequate TOTAL amount of protein daily is most important in optimizing recovery. This should be the FIRST thing to prioritize. After this, emphasizing protein intake throughout the day, including in your post workout meal/snack, and emphasizing complete protein sources will help better facilitate recovery and strength gains.

What is a complete protein?

Protein is built up by amino acids - think of protein as a beaded necklace, and the amino acids as the individual beads. Some amino acids are known as indispensible (or essential) as these amino acids cannot be produced by our bodies and must be obtained through food sources. Most people, even those who follow exclusively plant-based diets are able to consume all essential amino acids - whether it be through "complete" protein sources (which are foods that contain all essential amino acids) or by combining "incomplete" protein sources (foods that are missing one or more essential amino acids) together in a meal to achieve a full amino acid profile. This is also known as using "complimentary protein sources" - beans + rice is a popular example. In general, most are likely to have all essential amino acids in their diets long as they are having a variety of protein sources, and are eating enough overall.

Complete Protein Sources Include...

• Animal Origin: Milk Protein, Eggs, Poultry, Fish (most meat products)

• Plant Origin: Soy ( including: Tofu, Tempeh, Edamame), Quinoa, Hemp, Buckwheat

Fun fact: Collagen is a popular animal-based protein that is actually NOT a complete protein!

One essential amino acid is known as leucine. Leucine often receives a lot of attention for its ability to independently stimulate muscle protein synthesis (1). There is some evidence that suggests that consuming leucine rich protein sources may further enhance muscle protein synthesis and facilitate gains in muscle strength and overall recovery (1,2).

Current evidence suggests that doses of 1 - 3 g leucine throuhgout the day can stimulate muscle protein synthesis (3). Tracking your leucine intake is likely not necessary, rather I would recommend to ensure to have leucine rich proteins daily if your goal was to enhance performance and recovery. (Note: 1 g = 1000 mg)

Carbohyrates are also important in facilitating recovery.

After high intensity activity, cortisol, which is known as the "stress hormone" may elevate. Cortisol can have a catabolic (muscle breakdown) effect, and evidence suggests that having enough carbohydrates after training can buffer the elevation of cortisol and help create a more anabolic (muscle building) environment conducive to training adaptations and recovery.

We talked about carbohydrates a bit in our pre-training nutrition blog post, but one thing to note is that carbohydrates are stored in our muscle as glycogen to act as a reserve to fuel high intensity activity. After a high intensity training session, our glycogen stores are depleted, and therefore it is important to have carbohydrates after training to replenish these stores, and to help us go into our next training session feeling stronger (this is especialy important for those who train multiple times per day, or who have a physically active job in addition to training!).

Complex carbohydrates digest a bit more slowly, and may help keep you feeling fuller a bit longer. Whereas foods higher in simple carbohydrates are more easily digested, and often less filling. Complex carbohyrates are usually preferred as they provide a bit more fibre and can keep us feeling more full, however foods higher in simple carbohydrates can be more helpful if you have less time to eat after training, and/or if you have mulitple training sessions in a day. This allows for more fuel to be stored in your muscles quicker.

How much do I need after training?

Protein: Aim for at least 0.25 - 0.3 g per kg body weight

Carbohydrate: 1 - 1.2 g per kg body weight within ~4 hours

For example: An 80 kg (176 lb) person may aim for at minimum 20 g protein. For a focus on recovery, they should aim for 80 - 96 g carbohydrate within ~4 hours after, on the higher end (or more) if having multiple training sessions in a day. However, in some cases carbohydrate intake may be lower depending on the athlete's goal. Although guidelines may be helpful, this is one reason why it is important to have a plan that is created specifically for you and your needs.

Fluid

We lose fluid and electrolytes through sweat during training, so replenishment is important. Dehydration of even 2% of your bodyweight has been shown to negatively impact your performance (4).

For most general activities, you may not need to aim for a specific amount of water after exercise, aside from ensuring you are drinking water during and after training, and monitoring your urine colour throughout the day (see here). High level endurance athletes may choose to calculate their fluid intake based on their weight before, and after training. This is because these short term weight changes are often largely fluid losses, which gives the athlete a place to estimate how much fluid they need to replace. However, this is not necessary for most athletes, and if someone chooses to do this, they should do so under supervision of a professional such as a dietitian.

Anything else?

There is far more to nutrition than carbohydrates and protein. There are other vitamins, minerals and other compounds found in foods that may be beneficial for recovery and can be a great addition to a post-training meal. There is less research existing in this areas specific to post-training nutrition, but there is still benefit to ensuring to include them in your diet for overall recovery and general health. These include:

• Omega 3 fats - An essential fatty acid. Some of its propsed benefits include supporting cardiovascular and immune health, reducing inflammation and reducing delayed onset muscle soreness.

• Antioxidants - Vitamin C is an example of an antioxidant, this can be found in most fruits and vegetables. Polyphenols are another type, which have been shown to reduce inflammation and improve recovery, for more information see this article.

BEFORE we get to the meal ideas, Here is a brief summary:

• Adequate Protein Intake (should be prioritized)

• Adequate Carbohydrate Intake (should be prioritized)

• Individual amino acids (less of a priority)

• Fluid (depends on sport, most should aim for overall optimal fluid intake throughout the day)

• Omega 3 Fatty Acids (does not need to be prioritized post workout, but important for general health, and may be helpful for recovery)

• Polyphenols, Antioxidants (does not need to be prioritized post workout, but important for general health, and may be helpful for recovery)

Some Snack Examples:

Protein Bar + Piece of fruit

An option that can be easily customized! Protein bars often range anywhere from 15 - 25 g protein. The type of bar you choose may depend on your goals - for example, if your goal is fat loss, you may want to choose a bar that is lower in overal kcalories - bars that are higher in fat are often the highest in calorie - which makes sense because fats are the most energy dense macronutrient.

Greek yogurt + fruit and/or granola

This option can also be customized! Greek yogurt is a high protein option, and there are many plantbased alternatives that have a good amount of protein. My personal fave currently is the Silk Key Lime Protein Plant Based Yogurt.

Someone with high energy and carbohyrate needs (ex: multi practice training days, muscle gain phases) may choose to opt for more dried fruit (dried mangos, raisins, dried cherries etc) and granola as these foods are more calorie, and carbohydrate dense.

Someone with lower energy and/or carbohydrate needs (ex: fat loss phase) may opt for fresh fruit and a cereal or lower calorie granola. Another tip if you're using plain yogurt and want more flavour, is to add in sugar free pudding mix! This adds a nice texture, and gives a bit of sweetness while minimizing added kcalories.

Snack Plate with Crackers, Hummus, Veggies and Tuna

An easy snack option! I have used the Good Catch Plant Based Tuna which has 17 g protein per serve. You can choose whichever crackers you like, or substitute with pita or another bread product.

Some meal examples

Stir Fry

This option is great for a quick dinner that also can easily be used as meal-prep for lunches later in the week.

Grain Options: Jasmine Rice, Brown Rice, Buckwheat Noodles, Rice Noodles, Barley

Protein Options: Tofu, Tempeh, Meat/Poultry

Vegetable Options: Peppers, Onion, Broccoli, Mushrooms, Baby Corn, Watercress, Bok Choy

(I'm easy, and I like to use frozen vegetable mixes + a leafy green such as Bok Choy which also provides a bit of calcium!)

Protein Oats

One of my favourite, quick breakfasts. I prepare my quick oats (plain/unsweetened) in the microwave, and then after cooking add in a scoop of protein powder. To give it a better consistency, I mix in water or milk and then top off with berries and flaxseeds to add a little boost of fibre and omega 3 fats! One flavour combination I love in the fall is salted caramel flavour protein, and topping the oats off with apple slices and cinnamon!

Quesadilla

A flexible option where multiple protein sources can be utilized. For example, you can utilize black beans + a higher protein tortilla, such as La Tortilla Factory Protein Tortilla.

I also like mixing in nutritional yeast into the filling which provides a small boost of protein, plus some other B Vitamins.

What we eat after training can make or break our progress - It can be one of the biggest factors between hitting a PR on your lift vs missing it. Post-Training Nutrition is something I discuss a lot with my clients. I am now accepting new clients, if you are interested in taking the next step to getting stronger, faster, healthier or anything in between, book a free discovery call today, so we can connect and review your goals!

(1) Drummond, M. J., & Rasmussen, B. B. (2008). Leucine-enriched nutrients and the regulation of mammalian target of rapamycin signalling and human skeletal muscle protein synthesis. Current opinion in clinical nutrition and metabolic care, 11(3), 222–226. https://doi.org/10.1097/MCO.0b013e3282fa17fb

(2) Tipton, K. D., Elliott, T. A., Ferrando, A. A., Aarsland, A. A., & Wolfe, R. R. (2009). Stimulation of muscle anabolism by resistance exercise and ingestion of leucine plus protein. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 34(2), 151–161. https://doi.org/10.1139/H09-006

(3) Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., Hoffman, J. R., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8

(4) Cheuvront, S. N., & Kenefick, R. W. (2014). Dehydration: physiology, assessment, and performance effects. Comprehensive Physiology, 4(1), 257–285. https://doi.org/10.1002/cphy.c130017