Finished your cardio run or weight session? Post-workout meals refuel glycogen for aerobic and repair muscles for strength! This guide covers science-backed strategies for both, with timing, amounts, and ideas. Boost your performance!
Why Post-Workout Meals Matter
- Aerobic: Glycogen depletion is key. Carb-focused refueling sustains endurance.
- Strength: Muscle damage needs repair. Protein drives MPS for growth.
- Both: Carbs + protein spike insulin, enhancing glycogen and repair (Zawadzki et al., 1992). 30–120 min window is prime!
- Hydration: Replenish sweat losses to avoid fatigue.
Studies show proper nutrition cuts soreness 20–30% and boosts performance (Burke et al., 2011).
Aerobic Post-Workout Strategy: Prioritize Glycogen!
Cardio burns glycogen—carb up for endurance athletes (marathon, cycling).
1. Timing
- 30–120 Min: Peak insulin sensitivity doubles glycogen synthesis (Ivy et al., 1988). Essential for next-day stamina!
- 24–48 Hours: Ongoing carbs for full recovery. Twice-daily cardio? 500ml sports drink + snack between.
2. Amount & Content
- Carbs: 1–1.2g/kg (e.g., 70–84g for 70kg, 1–2 rice bowls or 2–3 bananas ).
- Protein: 0.2–0.3g/kg (e.g., 14–21g, yogurt or eggs ).
- Calories: 300–500. Low-fat, fast-digesting.
- Fluids: 1.5x weight loss (e.g., 1kg = 1.5L). Electrolyte drinks.
Menu Ideas:
- Immediate: Banana yogurt smoothie (50g carbs, 15g protein). 5-min prep!
- 2 Hours: Fruit salad + whole grain bread (60g carbs, 10g protein). Antioxidant-rich.
- Dinner: Pasta + tuna (70g carbs, 20g protein). Sustained energy.
Tip: High-GI carbs (white rice, bread) for quick uptake. Carb-load (10g/kg pre-event) for 10–20% endurance boost!
Strength Post-Workout Strategy: Focus on Muscle Repair!
Weights cause damage—protein for hypertrophy and strength.
1. Timing
- 30–120 Min: MPS peaks; protein maximizes repair (Phillips et al., 2016). Fasted? Immediate!
- 24–48 Hours: Spread protein; 3–4 hours intervals. Single session? Flexible.
2. Amount & Content
- Protein: 0.3–0.4g/kg (e.g., 21–28g for 70kg, 100g chicken or 1 scoop protein ). Leucine 2–3g.
- Carbs: 0.5–1g/kg (e.g., 35–70g, rice or sweet potato ).
- Calories: 400–600. Low-GI for sustained repair.
- Fluids: 500–1000ml. Electrolytes prevent cramps.
Menu Ideas:
- Immediate: Protein shake + apple (25g protein, 30g carbs). Fast MPS kick!
- 2 Hours: Chicken salad (30g protein, 40g carbs). Veggie vitamins.
- Dinner: Steak + quinoa (35g protein, 50g carbs). Iron for growth.
Tip: Whey for quick absorption. Daily total 1.6–2.2g/kg protein (Schoenfeld et al., 2018).
Combined (Aerobic + Strength): Hybrid Approach
Circuit training? Balance carbs/protein midway.
- Timing: 30–120 min: 0.8–1g/kg carbs + 0.3g/kg protein.
- Menu: Chicken rice bowl (50g carbs, 30g protein). Dual benefits!
- Fluids: 500ml electrolyte drink + meal for 1L total. Coconut water .
Caution: Adjust for body/ intensity. Excess = fat gain. Consult doc.
Pro Tips: Optimize Your Plan
- Golden Window: 30–120 min carbs (1–1.2g/kg) + protein (0.2–0.4g/kg). Shake if busy!
- Hydration + Electrolytes: 1.5x loss. Sports drinks for sodium.
- Sleep Synergy: Post-meal rest maximizes MPS/glycogen.
- Monitor: Urine color (pale yellow) or weight. App track .
- Seasonal: Tokyo summers +500ml; winters watch dryness.
The Science
- Aerobic: Carbs double glycogen (Ivy et al., 1988). 10–20% endurance gain (Burke et al., 2011).
- Strength: 20–25g protein max MPS (Phillips et al., 2016). +Carbs = 20–30% efficiency (Zawadzki et al., 1992).
- Both: Timely nutrition cuts soreness, boosts performance (Kerksick et al., 2018).
Wrap-Up: Fuel Up for Peak Performance!
Aerobic: Carb-heavy (1–1.2g/kg). Strength: Protein-focused (0.3–0.4g/kg). 30–120 min window! Banana smoothie , chicken bowl for recharge. Hydrate . Dominate your next session!
Your go-to meal? Comment below! More recipes/sports-specific? Ask!
