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Post-Exercise Nutrition

By Hannah Boyl

In athletes, nutrition plays a key role in providing energy for activity and sup-
porting muscle maintenance and growth. After exercise, food can provide nu-
trients that will replenish the energy used and promote muscle synthesis. This
makes timing of meals and snacks especially important for those who are phys-
ically active. It is suggested that carbohydrates and protein be ingested within
30-45 minutes after activity. This is when your body will have the most benefit
from the food you eat. There is still an increased benefit to eating even up to 2
hours after activity but just not to the same degree.
Carbohydrates are the nutrients that restore your used energy and protein
supports muscle tissue. The ideal ratio is 1 gram of protein for every 3-4 grams
of carbohydrate. Foods that are high in fat take longer to digest, this means that
you would want a snack lower in fat after activity to ensure your body can di-
gest and use the food quickly. Here are some examples of snacks that could be
added after exercise to support recovery.

• ¼ cup cottage cheese + 1 cup blueberries
• 2 rice cakes + 1 tbsp almond butter
• 1 cup nonfat chocolate milk + 1/2 cup sliced strawberries
• ½ oz beef jerky + 1 medium apple
• 6 oz. nonfat Greek yogurt + 1 cup raspberries
• 1 egg + 1 English muffin
• 1 slice white bread + 1 tbsp peanut butter

Adding in a snack, and then a full, balanced meal within the next hour or two
is ideal for recovery. The steps to ensure you perform well in your next workout
start with how you refuel your body. Learn more about how to enhance your per-
formance through nutrition by seeking advice from a qualified nutrition profes-
sional.

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