What and Why: Post-Workout Nutrition

So much is made about post-workout nutrition--and for good reason. What you eat after your weight training session plays a big role in your physical transformation. Here are some things you should know to plan your post-workout meals.

During exercise, your body uses glycogen for fuel. And after that heavy lifting session, glycogen stores need to be replaced and muscle tissue repaired. Ideally, you want to do this within 30 to 60 minutes of exercising in what's often called the "glycogen recovery" window. That’s because during this time, your muscles are most responsive to nutritional benefits.

As a rule of thumb, aim for a ratio of about 2 to 1 carbohydrates to protein. According to strength coach Charles Poliquin, an optimal amount of protein intake is 0.6 g/kg of lean body mass. So for example, I have 40 kg of lean muscle mass (that's 88 lbs for you non-metric folk), so my ideal post-workout recovery meal contains 24 grams of protein, and therefore, about 45 grams of carbs.

A shake with a scoop of whey protein isolate and two tablespoons of raw organic honey or frozen berries and bananas does the trick for me. While you could eat a whole food meal instead of a recovery drink or bar after exercise, keep in mind whole foods are slower digesting.

Poliquin also suggests supplementing with 0.33 g/kg of glutamine, which has been shown to accelerate muscle glycogen resynthesis. Up the glutamine and reduce the carbs if you're trying to drop body fat.

Why does this matter to you? What you eat after an exercise session is critical part of the muscle-building equation. A post-workout recovery meal will stimulate protein synthesis, suppress protein breakdown and restore glycogen stores. Your best bet is a yummy post-workout recovery shake with a 2:1 ratio of carbs to protein--with a side of glutamine!