Post-workout

What is post-workout?

Post-workout is the stage that corresponds to the moment after the end of the workout. After completing a physical activity, the body has some specific needs that can be met through food, supplements, rest, stretching and hydration.

Although there is no ready-made recipe for post-workout, as everything depends on the physical exercise practiced, the needs and goals of each person, it is important to consider this stage as fundamental for the recovery of the body, especially for those who exercise frequently.

It is also worth mentioning that it is recommended to seek a qualified professional to obtain the indication of the best foods and supplements for your post-workout.

What are the body's needs after training?

During training, the muscles consume glycogen, a polysaccharide used as an energy reserve for muscle cells. It corresponds to the main fuel of the muscles, especially during the practice of physical activities.

With the reduction of glycogen, muscle proteins also begin to be used to provide energy. Hence the need to replenish your reserves after training, in order to repair and regenerate these structures.

And how does this process occur? Mainly through the ingestion of nutrients, through food and/or supplementation.

 

What is catabolism?

Some people go many hours without eating, do not maintain a balanced diet, go through moments of stress, train hard and do not respect the necessary rest period. All of this can favor a metabolic process called muscle catabolism.

In this condition, the body begins to use structures in the body itself to generate energy, such as, for example, the proteins present in the muscles. The result of this is the loss of muscle mass.

 What are the benefits of post-workout food and/or supplementation?

Post-workout helps to:

 -restore glycogen reserves;

 -prevent catabolism (loss of lean mass);

 -increase muscle protein synthesis (muscle growth);

 -accelerate the body's recovery;

 -replace nutrients lost during training.

 

What to eat after a workout?

 In general, a post-workout diet should combine proteins and carbohydrates. However, the most appropriate quantity and combination of foods depends on each person's goal and several factors, such as age, gender, weight, health status, among others.

 It is best to consult a nutritionist and seek appropriate guidance for each case.

 

Carbohydrates

Consuming carbohydrates after a workout is an excellent way to replenish the glycogen stores used by the body during exercise, speeding up the recovery process.

 Some examples of foods rich in carbohydrates for post-workout are:

 

-sweet potatoes;

-cassava;

-quinoa;

-oats;

-fruits, such as: banana, pineapple, orange, watermelon, mango and berries;

-bread;

-pasta;

-rice.

In addition to glycogen, studies indicate that protein synthesis can also be maximized when there is a combination of carbohydrate and protein consumption after exercise.

 

Proteins

Depending on the intensity of the workout, exercise triggers micro-injuries in the muscle structures. Therefore, consuming quality protein sources after a workout helps the body obtain the amino acids necessary to repair and rebuild these structures.

 Some examples of proteins that can be part of a post-workout diet are:

-chicken;

-eggs;

-milk;

-natural yogurt;

-salmon;

-protein supplements of animal or vegetable origin;

-protein bars;

-tuna;

-sardines.

It is important to choose protein sources with high biological value, since the combination of essential amino acids in these foods is similar to that in the tissues of the human body.

 

Fats

Some sources of fat can also provide important nutrients for the recovery process, such as fish oil, olive oil, avocado and nuts, natural sources of important fatty acids.

 

What should you avoid in your post-workout diet?

Just as there are foods that contribute, there are also those that hinder or do not contribute at all to muscle recovery. This is the case with alcoholic beverages and foods with excess bad fats and/or salt.

After training, the body needs to be hydrated to replace the liquid eliminated during exercise. Alcohol impairs this process, since its metabolization increases the excretion of water even more.

Learn about the best supplements for post-workout

It is important to highlight that post-workout supplements do not replace a balanced diet throughout the day.

Therefore, it is essential to talk to a nutritionist to develop a meal plan and to recommend supplements that meet your body's needs and meet your goals.

Whey protein

Whey protein is one of the most well-known and consumed supplements by those who practice physical activities. This is because whey protein has a high concentration of essential amino acids, which are fundamental for the formation of muscles and tissues.

For this reason, whey protein can help with recovery and muscle mass gain, and can be used as a pre- or post-workout supplement.

 In addition to whey protein, other excellent options are vegetable protein and meat protein supplements. There are also protein bars with whey protein or vegetable protein, great alternatives for those who like practicality, healthy snacks or want to satisfy a sweet tooth.

Collagen

Did you know that collagen is a protein? Many people do not consider it a protein source, but know that it can be another option for those who train.

Collagen is also an essential component of muscle tissue. Depending on the raw material, amount of protein and other ingredients in the supplement, the nutrient can help with body composition. And these “criteria” are very relevant! After all, you probably know about collagen supplements developed for skin health, right? They are formulated for this purpose. In addition to these, there are collagen options that promote muscle mass gain.

“Collagen protein” is a term used to identify protein supplements that promote increased lean mass and muscle strength. Furthermore, combining it with other ingredients can optimize results, such as vitamin C, which is important for collagen formation.

 

BCAA

Branched chain amino acids, or BCAAs, are the essential amino acids leucine, isoleucine, and valine. They are metabolized directly in the muscles, helping to preserve glycogen (muscle energy reserve) and reducing catabolism (protein breakdown).

BCAAs can also contribute to muscle protein synthesis and increased lean mass.

 

Glutamine

L-glutamine is an amino acid produced by the body, which is the main source of energy for cells in the intestinal mucosa and the immune system.

Although it is found in abundance in the body, the demand for this amino acid can increase significantly during times of stress, such as major surgeries or high-intensity physical exercise, which may lead to the need for supplementation.

The use of L-glutamine may be recommended by nutritionists for post-workout use with the aim of:

 -repairing muscle tissue;

-reducing fatigue;

-helping the body recover;

-reducing the inflammatory response generated by long exercises.

 

Creatine

Creatine is a molecule naturally produced by the body from three amino acids: L-glycine, L-arginine and L-methionine. It is related to the production of ATP (adenosine triphosphate), a substance that is central to the production of cellular energy.

 In addition to the amount produced by the body, creatine can also be obtained through food and supplementation. Among its main benefits when used post-workout are muscle recovery and increased lean mass.

 

D-Ribose

D-Ribose is also produced by the body, in organs such as the liver, heart, brain and muscle tissue, but only to meet the body's basic needs. This molecule is important for the formation of ATP and acts as a rapidly absorbed energy replenisher.

 After training, supplementation with D-Ribose helps to accelerate muscle recovery, reducing muscle pain and fatigue, which often compromise the consistency of an exercise routine.

 

Essential Amino Acids

Amino acids are fundamental molecules in the construction of proteins. Some of them are produced by the body itself, while others need to be obtained through food or supplementation (these are the essential amino acids: tryptophan, valine, phenylalanine, threonine, lysine, isoleucine, leucine, methionine and histidine).

Each of them has specific and vital functions for the functioning of the body, involving the construction of tissues, muscles, hormones and enzymes.

 For those who practice physical activities, essential amino acid supplements can be important both before and after training, as they help with muscle endurance and recovery.

 

Drinks

Drinks that provide energy through prolonged-release carbohydrates can be a great alternative for recovering muscle function, especially after more intense training.

Another option is to use products that contain electrolytes (essential mineral salts for maintaining hydration), trace elements and other micronutrients, in order to efficiently optimize the replacement of water eliminated during physical exercise or other activities performed during the day.

 

Omega-3

Recognized for its benefits in relation to cardiovascular health, cognition and reduction of triglycerides, omega-3 also works in favor of those who practice physical activities.

 Among the benefits of omega-3 for those who train are:

-reduction in muscle pain after training;

-improved performance during exercises;

-anti-inflammatory response;

i-mproved body composition.

Carbohydrates

If in terms of diet, a meal that combines carbohydrates and proteins is a good option for post-workout, when it comes to dietary supplements it is no different.

Intended mainly for people who practice high-intensity exercises, who need to train hard and who do not have long periods of rest, there are supplements focused on muscle recovery and regeneration.

 

They combine, in ideal proportions, carbohydrates of different absorption profiles (fast, intermediate and slow) with high biological value protein (whey protein), in addition to B vitamins and minerals, with the aim of optimizing muscle recovery and replenishing energy reserves.

 

How to take post-workout supplements?

To avoid catabolism, many people tend to take supplements right after finishing their workout.

 However, due to the variety of dietary supplements, it is best to seek individualized guidance from a nutritionist. This is because it is possible to combine different supplements, before and after training, according to individual needs and the goal to be achieved.

 There are also supplements, such as omega-3, that can be taken hours after training, without reducing their benefits.

4 post-workout suggestions

How about ensuring a tasty and nutrient-packed post-workout meal? 

 1. Banana protein pancake

2. Banana and whey smoothie

3. Fit oatmeal porridge

4. Healthy Caesar salad with chicken