Muscle Recovery with Post Workout Snacks

Remember when we were babies playing sports and after every game a parent would bring snacks? They do this because they know their kids just ran hard and will be hungry.  

Guess what? Some things don’t change as we get older. Even if you are an adult doing more than 60 minutes of training. Post workout fuel still needs to happen to recover best- no matter what age we are (2 years old all the way to 82 years old). 

So instead of asking if we need to refuel after a workout, we need to focus on what we need to consume to refuel after a workout. The best way to understand what we need it can be described using the 3 R’s. 

1. Replenish the depleted Energy storages. Carbs provide energy!
2. Rebuild the broken down muscles. Protein helps to repair muscles. 
3. Rehydrate! Refill the loss of fluids from sweat.

The fitness industry tells us we need PROTEIN, PROTEIN, PROTEIN!!! Although protein is one part of what we need, that is not the whole picture. Research tells us that in addition to rebuilding with protein, we need to make sure we fill back up our glycogen (cells with energy) stores as well. It is only when we replenish glycogen through carbs that our body can use protein to rebuild muscles. Without carbs, protein is broken apart and some of that goes to be used as energy instead. This takes longer and isn’t the body’s preferred method of energy. So you actually need more carbs than protein after a workout. 

Let’s spend some time breaking each one of these R’s down. To understand how we can use this post-workout fuel to our advantage. 

Replenish the depleted Energy storages. 

Carbs provide energy!

When we do a workout, we deplete the carbs that are stored in our cells and liver (glycogen). After a workout, replenishing glycogen is the body’s primary goal as this is what is necessary for life. So when we have that post workout snack we want to make sure we are getting plenty of carbs. Typically we want to do a 3:1 ratio of carbs to protein. Yes you read that correctly, we need more carbs post workout, than we do protein.  

Examples of replenishing carbs are: 

• Milk
• Crackers
• Fruit gummies
• Fruit
• Applesauce pouches
• Drinkable yogurt
• Dried fruit 
• Bread 

Rebuild the broken down muscles.

Protein helps to repair muscles. 

Within the 1-2 hours following a workout, your cells are in a state where they absorb at the highest rate. This is why having a postworkout snack as soon as you can after training is so pivotal for recovery. When we are looking at protein, we have to realize that for best optimization we need to have it multiple times during the day. We can’t just have dinner and a post workout snack as fuel that day and hope that we are meeting our needs. In order to help with muscle growth and recovery, having protein 3-5x a day is going to be key. So yes we need it as part of our post workout fuel. But that isn’t quite enough to recover the muscles and cells cells in your body that are rebuilding all day long. 

Examples of proteins that rebuild (goal is 10-20g): 

• 16 oz glass of chocolate milk 
• 1 nature valley protein bar
• 1 cliff bar
• 1 chomps beef stick
• 1 hearty spoonful of peanut butter

Rehydrate lost fluid. 

Refill the loss of fluids from sweat. 

When we sweat, we are losing both water and different minerals. Although we lose some calcium, magnesium, and potassium, we lose far more sodium than anything else. The amount of sodium lost in an athlete’s sweat varies greatly depending on the person. Some athletes may lose 350 mg of sodium in a workout while others may lose up to 2300mg. This depends on a lot of factors; heat, humidity, intensity of the workout, and equipment being worn. The best rule of thumb for rehydrating post training or event is to make sure you are including fluids + electrolytes + carbs. This can come in any concoction you create. 

Examples of fluids that rehydrate: 

• Gatorade/Powerade 
• Electrolyte Drink + carbs 
• Water + pretzels 

So now that we have learned about all 3 R’s, what does a post workout snack practically look like? Here is a list of some recovery snacks that can work for you in all different types of settings: 

Recovery Snack Ideas:

. Post workout snacks for when you are at an away game (snacks that will fit into your bag):

1. Trail mix + applesauce pouch + water
2. PBJ + gatorade/powerade 
3. Protein bar + banana + gatorade/powerade 
4. Beef stick + pretzels+ water

Post workout snacks to have when you get home (come together with no effort): 

1. 16 oz chocolate milk + banana 
2. Drinkable yogurt + granola bar + water
3. Salami/pepperoni  + turkey + crackers
4. Peanut butter + pretzels + banana 

 Post workout snacks when you’re craving variety (come together with a little effort): 

1. Smoothie with yogurt, milk and fruit 
2. Oatmeal packet + 8-10 oz chocolate milk 
3. Yogurt parfait w/ granola, fruit, and chia seeds
4. Peanut butter toast w/ sliced strawberries 

If you haven’t been doing post workout fuel now is a great time to start! Even if you are an athlete that is going home and eating dinner once you get home from practice, drinking milk, eating yogurt or consuming a quick smoothie will help replenish what you have lost without making you full for dinner. 

What if I am not hungry after training or I lose my appetite? 

This is very common, when you get to a certain intensity in training our hunger hormone (Ghrelin) is suppressed and for some takes a while to come back. But having a drink like chocolate milk, drinkable yogurt, or smoothie can be helpful. These liquids don’t require the stomach to have to churn or work as much. Having these carbs also helps to stabilize the blood sugar levels after your training and helps the body start to regulate hormones and hunger cues- meaning our appetite comes back quicker and we will find it easier to continue to fuel throughout the day. 

So at the end of the day- refueling with a snack post-workout doesn’t end after your elementary school days. Recovery starts immediately after exercise, and choosing carbs, protein, and fluids/electrolytes will help you replenish, rebuild, and rehydrate quicker so you can come back strong at your next workout. 

For more help putting this into practice, check out our website https://nutritionatplay.com/ or shoot us an email at info@nutritionatplay.com to learn more about working with us one on one!