Post-Workout Nutrition for the Weekend Warrior
Do you spend most of your weekends outside running, biking, or playing in your local pick-up league? Or are you hitting up your favorite fitness studio for back-to-back spin or HIIT classes? Are your weekdays so jam-packed with work, school, and family commitments that it’s hard to find a chunk of free time in the day for a workout?
While most individuals that do the majority of their physical activity on the weekends (a.k.a weekend warriors) might not identify as ‘athletes’, this doesn’t mean that they shouldn’t be fueling up, especially post-workout.
Eating can feel overwhelming with fad diets, trends, MLM’s, and influencers everywhere you look. Here, I’ll be breaking down what you need to know about how to fuel your weekend adventures while using a balanced and sustainable approach that’s backed by science.
This is what you’ll learn:
Macros for recovery: carbohydrates, protein and fats
Tips on timing your post-workout eating
How to determine whether or not supplements are right for you
Examples of post-workout meals and snacks
What should you eat post-workout?
It’s the weekend and you finally had time to workout. You hit the gym, crushed your spin class and a quick weight circuit but, now what? You’re probably thinking five steps ahead on what else needs to be done at home and putting your next meal or snack at the bottom of the ‘to-do’ list. But, eating after this workout will not just give your body the macro and micro nutrients it needs to recover, get stronger, and keep you healthy—it’ll help keep you fueled to take on the rest of your day.
Here’s a quick run-down of macronutrients or macros 101 to help you choose your post-workout fuel:
Protein: One of the most hyped nutrients, protein is necessary for muscle repair, recovery and growth (1,2). It also plays a role in other body functions including making hormones, enzymes, and neurotransmitters.
This macronutrient should be part of your post-workout fuel but it does not need to be an excessive amount. The International Society of Sports Nutrition (ISSN) recommends just 0.3-0.5 grams/kg body weight of quality protein containing essential amino acids.
For a 150 pound person this breaks down to be ~21-34 grams of protein.
Carbohydrates: Unfortunately, this important macronutrient has earned itself a bad reputation to no fault of it’s own. This macro provides the body it’s preferred source of fuel (glucose), so it’s time to re-learn how to make carbs your friend again!
Due to the nature and amount of training, athletes will need more carbs than the average person. But that doesn’t mean as a weekend warrior you need to be restricting your carbohydrate intake. Carbohydrates also play an important role in recovery by restoring glycogen levels, or the body’s stored carbohydrates.
Aim for a 3:1 carb to protein ratio in your post-workout meal.(1) This ratio of carbohydrate to protein in your post-workout won’t just benefit aerobic or endurance athletes, this has also shown to stimulate improvements in strength and body composition for those who engage in resistance training.(1)
Fat: This macro is crucial in providing fuel for the body while also helping the body absorb fat-soluble vitamins (A, D, E, and K) along with carotenoids, a type of antioxidant. Including some fat in your post-workout meal will help meet your daily needs of this important macronutrient and won’t impair post-workout recovery, but it shouldn’t be the main focus of this meal.
The Takeaway: Aim for a meal or snack that is 3:1 carbohydrates to protein to promote recovery. This meal can include some fat, but it should not be the focus.
When should I have my post-workout meal?
WHAT we eat is important, but does WHEN we eat matter? As for many things related to nutrition the answer is, it depends.
Of course, I encourage people to eat as soon as possible, because otherwise people tend to forget. Eating your 3:1 carbohydrate to protein meal within 3 hours post-exercise has also been shown to improve muscle protein synthesis. (1, 2)
While this meal is important for fueling your recovery, it is also important that you meet your energy and nutrient needs throughout the rest of your day from regular meals and snacks. Having the perfect post-workout smoothie is awesome, but it won’t act as a ‘bandaid’ if you’re constantly falling short on macro and micronutrients during the day.
The Takeaway: the timing of this meal is important (the sooner the better!) but it won’t make up for not having a balanced diet that meets your energy and nutrient needs.
Should I be taking supplements as part of my post-workout nutrition?
When it comes to focusing on improving your post-workout nutrition the information on supplements can be overwhelming. Everywhere you look, another person is telling you to drink this green powder or buy the MLM protein shakes they are selling. The simple answer to the question if you should you spend your money on these things is generally no.
Most, if not all, of the nutrients you need for post-workout recovery can be obtained through a balanced diet. Sometimes using a protein powder for a post-workout smoothie is the best option for those who might struggle to eat a solid meal post-workout or if you’re tight on time. It can be a great tool in the toolbox but should not be relied upon as a main source of protein.
Some quick tips for choosing a protein powder:
Look for third-party testing. Labdoor.com is a great place to do this. This will ensure that the powder actually contains what it claims it does.
If you tolerate whey protein, opt for it. It is generally the best absorbed and utilized by the body in most individuals.
If you have digestive issues with whey/casein/egg white protein powders, there are plant-based options available. Sunwarrior and Naked are a few brands I recommend for these individuals.
What about BCCA’s?
Branched-chain amino acids, also known as BCAA’s have been a buzzword in the health and fitness world to improve muscle growth, reducing muscle soreness, and decreasing exercise related fatigue. Do you need them? Probably not. BCAA’s are found in many foods and if you’re consuming a diet with enough quality protein, you won’t need to supplement them. (3)
The Takeaway: While adding in protein powder as part of your diet can be helpful in some circumstances, if you’re eating a balanced diet you probably don’t need any additional supplements as part of your post-workout nutrition routine.
Just a few quick and easy post-workout fuel options include:
Banana + 1-2 cheese sticks
Trail mix
Greek Yogurt + granola
Whole grain cereal + milk
Whole grain toast + nut butter + fruit
Nutrition isn’t one-size-fits all and if you feel like you need more individualized help navigating your nutrition fuel your lifestyle, feel free to reach out and book a call to discuss one-on-one coaching!
References: