Athletes of all calibres need to consider how they refuel after a workout.
Whether you’re doing fitness classes, play a social sport or are a fully fledged athlete, how you refuel after a workout is going to determine your energy levels and recovery.
With the right refuelling, you can make sure you’re fresh and ready for your next workout as opposed to being tired and unmotivated. So, what are the tricks of refuelling after a workout?
Let’s get into it.
5 things that will help you refuel after a workout
These things aren’t rocket science, but it’s good to remember why we need each one and how they can be consumed post-exercise.
Water
Exercise gets our muscles working, heating up the body and causing us to sweat as a result.
Arguably the most important thing you need to replenish after a workout are your water stores, as these are usually lost first. This is especially true if you’ve been training in the sun, or doing hard cardio which can cause you to sweat a lot.
You might be surprised to learn that 1 litre of water should be consumed with every hour of exercise. However, this should be supplemented with…
…Electrolytes
When you sweat, you’re not just losing water, you’re losing electrolytes too. These also need to be replenished, and without them you can run into all kinds of trouble like fatigued muscles, lightheadedness and cramps.
A dash of lemon in your water, rehydration salts or an isotonic sports drink will help to replenish the sugars and salts that will have been lost during a hard workout.
Eat protein
Post-workout you should be consuming some kind of protein. This will help you refuel your muscles for optimum recovery and give them the opportunity to build.
The amino acid Leucine is a key ingredient found in animal protein sources that supports muscle recovery and growth. Aim for 2–3g of Leucine after a workout, which can be achieved with a single serve of protein.
As a general rule, people looking to lose fat and build muscle should aim for 20–30g of protein with every meal which will promote muscle growth and aid fat loss when done in combination with a calorie deficit.
Carbohydrates
Carbs have a bad reputation, but in reality our body is built to consume carbohydrates. They’re the best source of energy for human beings, and when you work out you burn them off first.
As such, you’ll need to replenish your carbohydrate stores soon after a workout (ideally within 20–60 minutes after). During that time frame your muscles can store carbohydrates as energy which will help you recover quicker.
Healthy fats
When we workout, inflammation can occur in the body. Whether you’re thrashing the pavement, repeating a movement on the spin bike or stretching to catch a ball, exercise can put strain on the body.
Omega 3 fatty acids can reduce this inflammation post-exercise, and may also help with soreness. Nuts, seeds, leafy greens and oily fish are all a great source of healthy fats to help you recover.
Ready for your next workout?
With all this information on refuelling, you’re probably ready to get your next workout done sooner than you planned.
If that sounds like you, we’ve got you. Download the Steppen App to start your next workout.
