If you’re an athlete and you’re not refueling after a training session or a workout, you’re missing out on some big benefits. Refueling is largely dependent on the type and duration of training completed, your body composition goals, and overall personal preferences. But at the end of the day, you should always refuel after a workout!
Why athletes should prioritize refueling
By immediately consuming a high-quality protein paired with a carbohydrate after training, you can enhance muscle gain and muscle growth, reduce recovery time between back-to-back training sessions, increase overall performance, decrease the risk of injuries, and fight off on-set fatigue.
First and foremost, always rehydrate. Ingest fluids and electrolytes during and within 30 minutes after training to jumpstart the recovery process.
- Quick fact, the average person’s sweat rate is also between 25- 40 oz per hour. This translates into ½ a gallon of sweat leaving the body in a 90-min training session. That results in a huge loss for essential electrolytes like sodium, potassium, and magnesium which are key for muscle function according to the National Athletic Trainers Association Position Statement: Fluid Replacement for the Physically Active.
- For every pound of body weight lost during training, consume 16-24 oz. of fluid. I recommend drinking 8 oz. of tart cherry juice following exercise to help reduce inflammation and muscle soreness and can even aid in reducing upper respiratory tract symptoms—all of which contribute to minimizing the risk of injury, according to a study published in the Journal of the International Society of Sports Nutrition.
- Low-fat chocolate milk has also been proven an effective refueling choice, offering electrolytes, carbohydrates, 8 grams of high-quality protein, and hits the scientifically-proven 3:1 ratio for recovery.
How to refuel after a workout or training session
The goal of refueling is to promote both muscle repair and muscle protein synthesis. After training, carbohydrates are needed to restore glycogen paired with protein to repair muscle damage that occurred during training. The American College of Sports Medicine recommends 1.2 to 2.0 g of protein per kilogram of body weight per day for athletes, depending on the type of training.
Refilling your glycogen stores as an athlete should be a priority, especially when completing back-to-back training sessions.
A post-training meal is key to supporting recovery and training. Athletes should consume 25-40 grams of protein paired with 50-100 grams of carbohydrates within 30 minutes of activity for reducing muscle breakdown and supporting training adaptations. I do a deep dive into recovery nutrition here.
A quick reminder about protein intake: According to the ISSN Position Stand on Protein and Exercise, we use what we need. For many athletes, this means they can benefit from consuming closer to the 40g post-training due to limited protein intake at other meals or the quality of the protein. I recommend all my clients follow my “25-50-30 rule.”
Should I take a supplement after working out?
A common misconception among athletes is that you have to take supplements after working out. I always tell my clients: whole meal first, supplement second. And, it’s all dependent on each individual’s needs.
But the one supplement I encourage every athlete to take after training is creatine. Creatine is one of the most widely studied supplements with proven ergogenic benefits along with recovery from intense training. Creatine paired with a carbohydrate immediately after resistance training is superior to pre-workout in terms of body composition and strength. Creatine is insulin-mediated so it requires a carbohydrate. Use creatine in your chocolate milk, Greek yogurt parfait, or pair it with a protein banana shake. Learn more about supplementing with creatine monohydrate here.
Wishing you blessings of health, wellness, and optimal performance,
Wendi Irlbeck, MS, RDN, LD,CISSN
Wendi Irlbeck, MS, RDN, LD, CISSN is a registered dietitian nutritionist and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. She partners with parents, sports performance staff, and special needs and recreational athletes to offer nutritional guidance and optimal athletic performance and lifestyle plans. Wendi provides virtual services including telehealth but is based in Nashville, TN. Wendi and her team partner with clients of all levels and ages across the US as well as Canada and the UK. You can find out more about Wendi and schedule an appointment with her on her website.
What can hiring a sports nutritionist offer your program? Learn more here. Testimonials of Wendi’s expertise from colleges, coaches, parents, young athletes, and high school administrators can be found at the testimonial link on her website. You can also follow Wendi on Twitter, Facebook, and Instagram for more nutrition information. Service