Your post-workout meal of choice actually has a much larger effect on how your muscles recover than you might think. And choosing the right muscle recovery food can help reduce that pain you feel as you hobble out of bed the morning after a tough workout (that’s called DOMS or Delayed Onset Muscle Soreness) .
But how exactly does that work? And how do you actually choose a meal that might make those muscle aches and pains subside? Before we get to the perfect plate, we need to cover the science of muscle recovery.
Meet the Expert: Candice De Mendonca is a South African sports nutritionist and personal trainer.
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The Science of Muscle Recovery: Anabolic vs. Catabolic
Recovery is a metabolic process that ideally wants to return the body to homeostasis. This is achieved post-training, and post-workout is where anabolic growth happens in our bodies. “Anabolic growth happens at rest, this word rest is very important as there is a common misconception that growth happens whilst training,” explains Candice De Mendonca, a South African sports nutritionist and personal trainer.
When you’re in anabolic state, you’re building muscle mass. And when you exercise, you’re in a catabolic state which is when you’re breaking down both fat and muscle.
So you can see why gym bros rush home to down their protein powders after their leg day; they are trying to optimise the amount of anabolic growth, or muscle building that happens. By consuming nutrients post-training, they immediately interrupt the catabolic (muscle-breakdown) process and signal the body to begin repair and growth.
That’s also why recovery and rest is so vital to helping you achieve your goals. “Too little rest and your body becomes catabolic, breaking down muscle tissue,” sports therapist Barry Sigrist previously told Women’s Health. But there are many other elements to recovery, too.
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“Recovery is multi-faceted with much-needed elements of rest, refuelling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration,” says De Mendonca. “This ideally equals homeostasis in our bodies.”
But right now we’re focusing on something that often gets overlooked; how to get that post-workout nutrition spot on.
Why Post-Workout Nutrition Is Crucial For Muscle Repair
It’s all about macronutrients. Macronutrients are the nutrients that your body uses large amounts of. There are three types of macronutrients; proteins, carbohydrates and fats.
“It is imperative that our bodies get these nutrients in for energy and to maintain our body’s structure and metabolic systems,” says Candice. “This is why we mustn’t cut out any macronutrients. Moderation and balance are key.”
If you’re more of a visual person, this is what Candice means:
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Post-Workout Fuel: Why Protein And Carbs Are Your Best Bet
“When it comes to recovery post-workout, protein and carbohydrates work in our bodies like a lock and key system,” says Candice.
The protein provides the muscles with what they need to repair, regenerate and grow by means of protein synthesis (that’s the metabolic process in which amino acids enter the muscle to bind to skeletal muscle proteins). And carbohydrates provide your muscles with what they need to refuel and store by replacing electrolytes and storing glycogen in your muscles and liver.
In a 2007 paper from the Journal of the International Society of Sports Nutrition, researchers found that ingesting carbohydrates with protein following exercise increased growth hormone levels to a greater extent than when compared to ingesting protein alone. The researchers stated that this led to a more favourable anabolic environment for growth and recovery. So that’s why digging into a single chicken breast post-workout might not be the best idea. Carbs are your friend here!
But what about the third macronutrient; fats? Well, there is no scientific evidence that proves fats help right before you exercise or straight after. That’s because fats take too long to digest and break down to provide quick fuel and quick recovery.
Optimal Timing: When To Eat Your Muscle Recovery Food
When you exercise, blood is quickly transported to the necessary muscle groups you are using to supply energy and nutrients.
This is actually where the infamous “pump” comes from and this pump will last about two hours, making it an ideal time frame to get a post-workout meal in, advises Candice. Or, you know, to get that perfect post-workout mirror selfie in.
So, for 30 minutes to two hours after your workout, you want to try and get in a protein and carbohydrate only.
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The Perfect Post-Workout Protein and Carb Ratio
There is no cut and paste to nutrition. However, there are general rules of thumb you can follow, especially if you don’t have access to a dietician or sports nutritionist. And you can apply this logic to your post-workout nutrition.
A great recovery ratio guideline is 3:1 (carbs to protein).
“Everyone is different and there is no cut and paste to eating. Your vehicle and fuel requirements are different to mine,” explains Candice. “The ratio range one can use can safely be between 2:1 and 4:1 depending on your physical activity, intensity, duration and goals.”
- A 2:1 ratio (carbs to protein) is generally suitable for endurance athletes like runners.
- A 4:1 ratio (carbs to protein) is more appropriate for athletes in highly demanding, high-intensity or team sports like a rugby player.
“A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a pragmatic way to achieve this.”
Expert-Approved Post-Workout Meal Examples
“Plan your nutrition because that is already 80% of the battle won, 15% is your physical activity and 5% is your genetics;” says Candice. “You can exercise till you are quite blue in the face, but if you’re not eating right your results will be minimal and not optimal.”
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Easy Post-Workout Meal Ideas:
- First Choice High Protein Recovery Milk has a 2:1 ratio (41.3g carbs; 22g protein)
- 1 banana and 2 boiled eggs (31g carbs; 12g protein)
- 2 slices wholegrain toast and 1.5 tablespoons peanut butter (32g carbs; 12g protein)
- 120g quinoa and 60g chicken (55g carbs; 17g protein).
If you’re looking for an easy product to keep on hand, stock up on some of the First Choice High Protein Recovery Chocolate Milk. And make sure it’s chocolate flavour! Research has shown that drinking low-fat chocolate milk after a workout aids in post-workout recovery and muscle protein synthesis. And Candice agrees: “HPR makes it extremely easy, rewarding and delicious to get protein in. Especially post-workout, it’s premixed, no mess, no fuss and extremely delicious.”
