The period that follows a workout, particularly workouts that include resistance training are important, as nutrient uptake occurs more efficiently and the processes that support muscle recovery are triggered. Without proper nutritional support to accompany the triggering of these processes, there is a window of opportunity, which if missed, can potentially impact on gaining the maximum benefit from a workout, such as negatively affecting strength and performance in future workouts if the body is not fully recovered.
One of the key times for anyone who trains is the period that immediately follows a work out. During this post-workout period, the body is primed to take on board the nutrients that will support recovery and the two most important nutrients in this period are protein and carbohydrates.
The length of time the body is primed for recovery and growth from a workout is still debated, but it is not as short an ‘anabolic window’ as many people think. In fact, the biggest influence on recovery and muscle growth will be the overall dietary habits that occur not just for minutes or a couple of hours after a workout, but up to around 24hrs after we have re-racked the dumbbells.
This means that not only is our post-workout meal or supplements important to get the right nutrients in the body in the short term, when the body is at its most depleted and broken down to kick start the recovery process, but also the next day’s eating and recovery habits as well!
In practical terms, this means three important things we need to do if we wish to fully support recovery and maximise the effects of our training.
1. That within a reasonable time frame of a couple of hours after a workout, it is beneficial to take on a quality source of protein, such as whey, which can be easier to drink and faster digesting than whole food sources, with the addition of some fast digesting sources of carbohydrates.
2. In the periods after the first few hours that there should be adequate protein, carbohydrates and fats included in the diet over the next day to fully capitalise on a workout. Obviously this means if you train most days, or even every other day, that eating patterns should always be tailored to make sure daily protein, carbs and fat allowances are met.
3. Most of your recovery and growth takes place during sleep, so getting enough quality sleep and eating a high protein meal, at around 0.5g of protein per kg of bodyweight, before bed will help support these processes.
If you manage to hit these three simple steps and ensure that you are taking on protein regularly in 4-5 meals a day, then you can sleep (and recover) safe in the knowledge that you are giving your body everything it needs to fully recover, from the stress of a workout and capitalise on these processes to generate the positive adaptations that you might want in terms of muscle growth, strength and performance.
Paul Rimmer (BSc, MSc, PhD).
