Post-Workout Recovery: Pairing Carbs + Protein

Melissa Halas, MA, RDN, CDE | SuperKids Nutrition

Once you’re done with exercise, replenishing the glycogen that was used and repairing the small micro-tears in your muscles is key for proper recovery.

Consumption of a recovery meal is optimal after an intense workout for serious athletes. If increasing your muscle mass is a goal, even exercise enthusiasts should be aiming for a post-workout snack or meal.

The key is to maximize the amount of carbohydrates and protein your body is absorbing and using after exercise.

The body has an enhanced ability to use the carbohydrates and protein directly after exercise to replenish muscle glycogen stores and to maximize muscle protein synthesis.

However, the exact window hasn’t been identified. Previously, sports dietitians recommended eating a combination of carbohydrate and protein within 90 minutes of training in addition to regular protein throughout the day. More recent research shows now that focusing on reaching total protein needs in a day, and aiming to eat every 3-4 hours can still help reach your goals.

Therefore, aim to consume a meal or snack within 3-4 hours of exercise. If you have another session later in the day or have specific body composition goals, you may need to focus on more immediate food intake. If you’re not getting the results you want, try eating within a shorter window and including leucine sources.

With this timing in mind, it is likely that the time post-exercise falls is within 3-4 hours after an athlete has eaten last. This is why aiming to have a snack or meal after exercise is typically recommended. If your schedule does not allow for a full sit-down meal after exercise, combining your post-workout protein with a carbohydrate source in the form of a healthy snack following exercise can allow for accelerated muscle building, repair, and restoration of energy stores.

In general, you’ll be aiming for 1.0-1.2 grams of carbohydrate per kilogram of body weight and 0.25-0.3 grams of protein per kilogram of body weight in this meal or snack.

For active individuals that wouldn’t classify themselves as serious athletes or as someone who is going through hard training, it is best to keep track of the timing of meals, and how you feel after exercise. If you’re shaky from hunger and your stomach is growling, a snack or meal is indicated. However, for those with a history of being overweight or monitoring their weight, adding a snack could lead to weight gain. A balanced recovery meal at your normal eating time is a simple approach and goal to follow.

Snacking Techniques

Snacking is required for:

• Competitive athletes who have conditioning or practices twice a day.

• Physique athletes who are also doing High Intensity Interval Training (HIIT).

• Exercise enthusiasts who have specific body composition goals or are exercising twice a day (i.e. Biking in the morning and strength training in the evening).

What should be in the snack?

• The amount of carbohydrate and protein in this snack will vary significantly depending on your sport, goals, and time and composition of the next meal.

• Here’s a general example: A snack with both protein and carbohydrate, such as a fruit smoothie with nut butter and seeds or a chickpea protein brownie (in our companion book).

• This is a great reason to meet with an RD and get more individualized guidance.

Why is snacking important?

• It can be beneficial for maintaining lean muscle mass, recovering from the first workout, and reducing muscle soreness following the second workout.

• It can help meet elevated protein needs, and ensure muscle protein synthesis will occur. It’s difficult to meet protein needs at meals alone, or if met, too much would need to be consumed and inefficiently utilized.

For recipes, visit www.melissashealthyliving.com

Melissa Halas, MA, RDN, CDE, is CEO of SuperKids Nutrition and creator of the Super Crew. She's a nationally recognized Registered Dietitian specializing in pediatrics, sports, and plant-based nutrition. Check out her books that promote plant-based eating for both children and adults, including The Plant-Based Boost, Nutrition Solutions for Athletes and Exercise Enthusiasts, The Plant-Based Boost Cookbook, 100+ Recipes for Athletes and Exercise Enthusiasts, The Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes + 100 Fun Nutrition Activities, and Healthy Eating for Families, The Ultimate Nutrition Guide for Kids, Parents, and Educators (in English and Spanish). Shop her books here.

Contact Melissa.