“What should I eat after I workout?”

is a question I often get asked. There are many answers to this question depending on your goals, but there are a few gold standard rules.

Post-workout muscle soreness usually peaks 24-72 hours after a hard exercise session. This is because exercise causes temporary microscopic damage and inflammation in the muscle tissues. Although this sounds counter-productive to building muscle, breaking down the tissues allows your body to build it back stronger.

Protein

Without a doubt, the number one thing to eat after a workout is some protein. That is because when you exercise, you create microscopic tears in our muscles. Protein helps to build and repair muscles and helps prevent soreness and injury. Most adults need minimum 0.8-1.5 grams of protein per kg of body weight daily.

Protein sources:

• protein powders
  • Check out this post to learn all about protein powders
• eggs
• lean meats like chicken, fish, turkey, beef
• hemp seeds
• tofu, tempeh, edamame

Water

Hydration is so important post-workout. We lose a lot of fluid in our sweat. Rehydrating after a workout helps to balance electrolyte levels and prevents muscle cramping and fatigue. If you’re someone who sweats a lot while working out, you may need a electrolyte drink to replenish. Athletes should aim for 1/2-1 1/4 cups of water every 20 minutes of workout.

How do you know if you need an electrolyte drink? If you’re doing an activity that is intense + over 1 hour long OR hot, outside and over 30 minutes long... you may need an electrolyte drink to replenish.

• Research has shown that dehydration can lead to increased muscle soreness and decreased strength output in workouts in the following days.
• Water also helps to flush out the byproducts of a workout and hydrate the muscles.
  • A general rule of thumb is to try to have 6-10 ounces (about 5-7 mouthfuls) of water every 15-20 minutes during your workout and 500 mL within 2 hours before and after a workout.

Anti-Inflammatory Foods

Bulk up on anti-inflammatory foods like dark leafy greens, fish, vegetables, fruits, nuts and seeds to help with recovery. Omega-3 Fatty Acids (found in fish like salmon, herring, mackerel, anchovies and sardines, and in flax, chia and help seeds) have been shown to help reduce muscle soreness and decrease loss of strength.

Another anti-inflammatory powerhouse is Tart Cherry Juice. There is some research that shows that Tart Cherry Juice can help to reduce muscle soreness and accelerate recovery after a strength-training session.

HOMEMADE STRAWBERRY ELECTROLYTE DRINK

• 12 ounces of coconut water
• 3-4 frozen strawberries
• 1 teaspoon honey (or maple syrup or agave)
• Pinch of salt

POST WORKOUT GREEN SMOOTHIE

• 1 scoop Protein Powder (vanilla)
• 1 cup Water (cold)
• 1/2 Avocado
• 1 Banana (frozen)
• 1/2 cup Baby Spinach

KEYS FOR A SUCCESSFUL RECOVERY:

1. Eat a snack within 30 – 45 mins post-training
2.  Include a carb + protein in your post-workout meal
3.  Hydrate! With water or electrolyte drink
4.  Listen to relaxing music + get a good night sleep
5. Cold baths for muscle recovery

If you are interested in optimizing your hormonal health or comprehensive hormone testing, I am a Naturopathic Doctor in Toronto, Mississauga and Vaughan and would love to help you reach your health goals. Feel free to reach out and check out available appointments here!