Post-Workout nutrition is an exceptionally intriguing topic with varying opinions as to what the ‘perfect’ recovery meal is according to your workout.

Some say,“You need to replace all the energy lost during the workout within 30 minutes after your exercise session by consuming proteins and carbohydrates. While others claim: “The ideal time for a cheat meal is right after your drill”. Still many asserted:“Fats should be avoided under any circumstances”. And yet others reported: “It is best to not have anything right after your workout. Wait at least for 3 minutes before you consume anything”.

But here’s something they won’t tell you:

In almost every study or experiment that has ever been conducted, there has always been a positive response towards the benefits of immediate post-workout nutrition.

In plain English, Yes! Eating a meal after a workout session that has completely drained you of your energy will definitely benefit you.

So here’s the bottom line:

A lot of people have a pre-workout meal because of which they have no desire to eat immediately after a good drilling session and it does not necessarily mean that what you have gained during your workout session will be lost. It also won’t make much of a difference if you eat after your 30 minutes post-workout time frame.

So now the question that arises is that what’s the perfect way to nourish our body after a workout session, given that you are eating fairly ‘normally’ throughout the day?

There is only one answer to this question: It all depends on you. By saying you I mean to say your goals, your pre-workout meal, type and duration of your workout, time of the day and many more.

Although the answer varies from person to person, there is one thing that is quite general:

Food acts as a fuel for the optimal recovery that is needed by the body. It is not only limited to after a workout but also the nutrition the body needs throughout the day. The only way to ensure success inside as well as outside the gym is by consuming quality nutrition 80 percent of the times.

You might still be wondering what is the ideal post-workout meal for you. Honestly, it is perfect to consume something within 30-60 minutes after your workout:

1. If you haven’t had a pre-workout meal and your energy is completely drained post-workout.
2. If you will workout again within the next 4-8 hours
3. If you are trying to gain muscle or put on some weight.

Here are a few avatars of potential types of training, goals and ideal meals post-workout:

Example 1: Recreational Exerciser

Some people workout just because it makes them happy or lifts their mood. They may sign up for a competition or a marathon and will start working out to complete their goal, they will be hitting the street or in a gym, keep themselves in shape and get that endorphin boost. The best way to refuel your body after a workout is always to rehydrate yourself. Unfortunately, many exercisers only replace a fraction of the fluids lost from a workout. So keep yourself hydrated and drink lots of fluid throughout the day.

Example 2:  Constant Weightlifter

Five to six days, sometimes even seven, you are in the gym. You love training and lifting weights. You are a self-proclaimed ‘gym rat’ who knows the ‘rules’ of the book like no one else. However, are you truly maximizing your nutrition by daily following the same routine- five to six small meals, protein shake and supplements?

People are under constant pressure to intake the supplements and train in a certain way because the society has created such standards under the label ‘If you’re a bodybuilder then that is what you are supposed to do’. Do we really look at the facts? For example, many of the protein supplements that are available in the market are hard to digest. Quite often we forget that just because everyone follows it doesn’t make it the ideal choice for us. Similar is the case with energy bars and energy drinks.

That being said, the research is up to you to find what works best for you and your body.

Example 3: High-Intensity Bootcamper / Cardio Bunny / CrossFitter.

If the duration of your workout is generally for an hour or less and you are feeling deprived of energy then consuming protein shake mixed with water or a snack will not harm your body. If you do opt for protein powder, opt for a source with the least amount of ingredients and truly experiment to see how your body reacts and accepts the liquid nutrition. You may need to try several different types to find what works best for you. Real food snacks are very simple as well.

Example 4: Competitive Athlete (CrossFit, collegiate sports, marathoner, or other high-intensity sport)

If you are a competitive athlete, wherein your focus is on a competition then post-workout nutrition becomes more of a task to promote recovery. It is important to keep a check not only on consuming a considerable amount of quality carbohydrates throughout the day to support recovery and training, but more often than not, an intake of some unhealthy sources of fuel replaces sugar lost and regulates cortisol levels

The same can be said about protein powders. There is a time and a place for these, it all depends on the number of workout sessions or how many hours you train for, and accordingly protein powder will most certainly work in the favor rather than against for that particular individual.

LAST WORDS

When we have so many variables to consider then it becomes really difficult to recommend one post-workout nutrition for every individual. Ultimately, it all depends on you and your body requirements. The factors to be taken into consideration are: age, gender, level of activity and more which greatly affects your recovery. Do not just stick to one diet, a better option could be to try everything and decide what works for your body. Additionally, working with a nutritionist could help you create a solid foundation that you need to achieve your goals.

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