Maximizing Gains: The Science of Post-Workout Nutrition

You've just completed an FTC training session, and now you're thinking, what am I going to eat?!? We all know that what you do after the workout is just as important as the workout itself, but sometimes, choosing that post-session meal is easier said than done. This blog post will dive into the science-backed post-workout nutrition to help you recover like a pro.

The Post-Workout Window:

After your strength training session, there's a critical period when your body is primed for nutrient absorption. Here's what you need to know:

Protein strong

Protein is your muscle's best friend. It supports muscle repair and growth. Recent research suggests that consuming protein within a couple of hours post-workout is critical to maximizing these benefits.

Carbohydrates matter

Everyone loves saying we should avoid carbs, but they are not the enemy. Carbs are essential for replenishing glycogen stores, thus providing energy for future workouts. The key is choosing complex carbs like oats, quinoa, sweet potatoes, beans, Brussels sprouts, and many more. Here is a complete list of complex carbohydrates.

Smoothies for the win

Blend a protein shake with a scoop of your favorite protein powder, a banana, some frozen fruit, and milk (oat, almond, or regular) for a quick, nutritious post-workout smoothie.

Real Food Options:

If shakes aren't your thing or you have some time, here are a few of our favorite real food choices:

• Grilled salmon with quinoa and steamed broccoli

• Greek yogurt with honey and mixed berries. Add some granola to get some added crunch

• A Sweetgreen salad with light dressing. Mike and Marcus love the crispy rice bowl with all kale with medium-light dressing. Marcus substitutes the chicken for tofu.

• A turkey and avocado sandwich on whole-grain bread

Post-workout nutrition doesn't have to be complicated. You only need to remember three things: protein aids muscle repair, refuel with carbohydrates, and stay hydrated. By paying attention to the science, you'll be on the fast track to achieving your fitness goals.

• Sources

  1. Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5.

  2. Shirreffs, S. M., & Maughan, R. J. (2000). Restoration of fluid balance after exercise-induced dehydration: effects of food and fluid intake. European Journal of Applied Physiology, 82(4), 320-327.