Post Workout Nutrition: A Summary

Getting in the right nutrients after exercise can help rebuild the muscle proteins and glycogen stores. It also helps stimulate growth of new muscle by stimulating muscle protein synthesis, improving recovery and enhancing performance during the next workout.
A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a practical way to achieve this.
Eat the post-workout meal within 45 minutes of exercising. However, it is possible to extend this period a little longer, depending on the timing of the pre-workout meal.
It is important to get water and electrolytes after exercise to replace what was lost and with to maximize the benefits of training.

22-02-2020

Simona Pepe

MR Locum Pharmacist, MSc, GGS1, Nutritional Therapist, Menopause Expert-MEG, PN-NC1