Some thoughts and discussions from me.
The Post-Workout Window: What You Need to Know
I’ve talked about post-workout nutrition quite a bit on the blog – everything from timing to macro breakdown to meal ideas, but exactly how important is that post-workout window?
And I’m sure you’ve read at least a handful of articles telling you to make sure you get in that protein shake within 30 minutes of lifting, or else…
Or else what, though? You lose all muscle mass that ever muscle massed? Your time in the gym was all for nil?
How much does that window affect our ability to recover and rebuild? What happens if we don’t take advantage of that post-workout window? What even is the post-workout window, and just how closely is it related to our results?? So many questions…
Today I want to answer all of those questions and more as we talk about the anabolic window of opportunity for post-workout fueling.
First, though, for the sake of this post, let’s say our nutrition will follow a strength training workout and our goal is to build a little strength and muscle. We already established last week on what consists of a good makeup of a post-workout meal for most people. Typically a meal with carbs and protein, with a little more carbs than protein ( a 2:1 ratio.)
[Tweet “All About the Post Workout Window of Opportunity – via @TrainerPaige”]
During a strength training workout, our body uses our glycogen stores for energy, and we’re damaging muscle tissue. This is a good thing, as it’s how we get stronger – because we rebuild and repair, but there’s a way to speed up that process, and that’s with post-workout nutrition. The actions with our post workout nutrition is to:
- reduce muscle breakdown (protein)
- replenish lost glycogen stores (carbs)
- increase protein synthesis (muscle rebuild)
In layman’s terms, studies have shown that the three factors of post-workout nutrition above lead to the following benefits*:
- faster recovery
- increased immunity (as carbohydrates have been said to decrease cortisol when replenishing glycogen stores when consumed post-workout)
- less soreness
- increased rate of muscle building
- suppressed protein breakdown
- increased performance
[Tweet “Studies show eating a good post-workout snack improves recovery time, immunity + muscle soreness! #fitfluential”]
I don’t know about you, but I’m all about those evidence-backed benefits!
So, let’s talk more about timing when it comes to that post-workout window.
After we finish training, our muscles are in a readily available state for nutrients that will lead to the three actions I mentioned previously. Our muscles are persistent to protein synthesis right after our workout, which is prime time to intake nutrients that support recovery.
So do you need to have a chocolate milk waiting for you and ready to be gulped down as soon as you leave the gym?
Not necessarily, but it is the most optimal time to consume your post-workout nutrition! That said, that window stays open for up to two hours afterward.
That said, studies also show that the post-workout window of opportunity is much more important for seasoned athletes – or those who have been training for several years. For those who are new to exercise, it’s just as important to consume protein and carbohydrates throughout the day, rather than right after their workout.
Sum it Up
Ok – that was a lot of jargon. Let’s recap!
- Post-workout nutrition is important as your body is primed and ready to restore glycogen and increase protein synthesis
Try to eat within a 2 hour window of working out in order to- optimize muscle growth
- increase immunity by decreasing cortisol
- promote muscle recovery and decrease soreness
- increase performance
- Aim for a mixture of protein and carbs in a 2:1 ratio (but this could vary depending on you and your needs.)
One more thing to note is your pre-workout meal. It’s important to eat before your workout, too. Typically, eating a normal meal (but one that doesn’t have high amounts of fat) 2 hours before your workout is just fine. That said, if you tolerate carbs easily, including a small carbohydrate-rich snack 30 minutes before training could also be helpful in topping off those glycogen stores.
[Tweet “The Post-Workout Window: What You Need to Know – via @TrainerPaige”]
How soon after your training session do you eat? Do you try to take advantage of the post-workout window?
I know some studies have relaxed their ideas about the post workout window. While I agree that I do not think you “lose everything” from your workout I think it’s really key. I will try to eat a meal if I am home in time or a protein shake if I am on the go.
Lauren @ The Bikini Experiment recently posted…20 Minute Spin Interval Workout
Thanks for this post! This is really helpful, especially knowing there’s a 2-hr window. It usually takes me at least half an hour to shower and get ready to go after a workout (at the gym) and then I still need to get home and make something, so I often feel rushed!
On an unrelated note–I love your blog, and I find your posts really informative, but I usually read it (along with all the other blogs I follow) in my feedly, on my phone. Is there a way to make it so that we don’t have to click through to the actual page on your website to read it? I assume there’s a reason some bloggers choose to do this, but just to mention, as a reader, that there have been many times I haven’t clicked through to the post (even though the topic interested me) because the internet connection on my phone can be slow, and it can take a few minutes to try to open up a new page in the browser sometimes.
Great post!! I have such a hard time wanting to eat after most workouts, so protein shake are what I can stomach shortly after that workout. Otherwise it takes me over an hour to tolerate solid foods. I knew the window was starting to relax, but hadn’t seen these studies yet. Probably still best for me to refuel ASAP, so I don’t end up distracted & forget! 😉
Heather @ FITaspire.com recently posted…Montecristo Protein Waffle
I never eat before a workout. I already get up at 4:30 and not getting up any earlier to eat plus my stomach does not tolerate food before exercise very well. I’m glad the window is more relaxed now for post workout nutrition. I still strive to eat something right away though otherwise I start working on something & forget to eat.
Megan @ Skinny Fitalicious recently posted…Ways To Train With A Sports Watch When You’re Not a Runner
Wow, this is informative, and it’s often hard for me to eat like others right after a workout, but being reminded of that window of opportunity is something I forget. Thanks for the information! 🙂
Emily recently posted…Exercise is Just A Means to the End, Not THE END.
Do you think BCAAs are really needed? After reading this post it seems like a postworkout shake is enough
Oh man, that’s a whole ‘nother post in its own! 🙂 I do think BCAA’s are a great idea during workouts, but specifically for two groups: those who don’t eat anything before working out, and workout first thing in the morning, and 2) those who are in fat loss mode and in a deficit.
Nutritional supplements helps the body to be fit by providing dietary vitamins that some foods can’t give.
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Shape that body up with some supplements while you workout.
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The consumption of some dietary supplements may also help prevent cancer. A number of essential vitamins, including vitamins A, C and E, act as antioxidants in the body. They work to neutralize chemicals called free radicals that cause oxidative damage within your cells.
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Getting fit may be hard for some, but getting that body won’t be with some help of diet supplements.
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