5 Essential Nutrients for Optimal Post-Workout Recovery

General Pre-Workout Supplement Advice Training Tips

If you’ve spent any amount of time in the gym, you’ve probably seen someone chugging a post-workout protein shake. Are these guys onto something, or have they fallen victim to bro science?

If you’re not sure what you should be doing post-workout, keep reading.

We’ll explain the importance of post-workout recovery fuel and five essential nutrients you should consume when you’ve finished exercising below.

Importance of Post-Workout Recovery Fuel

First, it’s important to understand why post-workout nutrition matters.

When you exercise, your muscles use up your stored glycogen (carbohydrates). You may also damage some of the proteins in your muscles during your workout.

To repair your muscles, your body needs to replenish its glycogen stores. Eating a balanced meal after your workout can help your body accomplish this.

When glycogen stores replenish, your body has an easier time building muscle and recovering from your workout.

Eating a meal after your workout also helps you maintain an optimal balance of other important hormones like insulin and testosterone.

Five Essential Post-Workout Recovery Nutrients

As you can see, eating a meal or snack post-workout can be beneficial for some people. If you do choose to eat something after your workout, you’ll see the best results if you make sure that it contains the following nutrients:

1. Protein

Protein is one of the most important nutrients to consume after exercise. This is because exercising triggers a breakdown in muscle protein.

Post-workout protein is especially important for people who do intense forms of exercise.

If you’re only going for a quick walk on your lunch break, you don’t need to worry about your post-workout protein consumption. But, if you’re doing intense weight lifting or aerobic exercise, protein matters a lot more.

Most people seem to see the greatest benefits when they consume somewhere between 20 and 40 grams of protein post-workout. This is the amount found in most homemade protein shakes or protein bars.

Generally speaking, it’s best to get your protein from a whole food source (a piece of chicken or fish, for example). If you don’t have time to prepare a meal, a protein shake will do.

If you’re focused on recovery, a whey protein shake seems to be best since it’s absorbed quickly by the body. If you want a more filling post-workout shake that will tide you over for a few hours, a whey-casein blend is more effective since it digests slowly.

2. Carbohydrates

Your body also needs carbohydrates after a workout. This is important for replenishing the glycogen stores, especially after doing endurance training like running or swimming.

A good rule of thumb when planning your post-workout meal is to make sure it contains a 3-4:1 ratio of carbohydrates to protein. For example, you might have 20 grams of protein and 60-80 grams of carbs.

This will help replenish your glycogen stores, promote muscle repair, and stimulate insulin secretion. Insulin secretion promotes glycogen synthesis.

The more frequently you exercise, the more important your post-workout carb-to-protein balance is.

People who workout multiple times per day or week need to be careful about consuming adequate carbohydrates.

This is because their muscles undergo more strain. They’re also more likely to deplete their glycogen stores than someone with a casual workout routine.

3. Beta-Alanine

Beta-alanine is an amino acid that is essential for people who want to maintain their muscle strength and muscle endurance. It promotes muscle growth by helping replenish muscle proteins damaged during a workout.

Beta-alanine can also improve your workout performance.

This is because it helps the body produce carnosine. Carnosine reduces lactic acid buildup in the muscles. This, in turn, helps reduce muscle fatigue and allows you to push yourself harder as you train.

The easiest way to take beta-alanine is to add it to your post-workout meal. You can mix a powdered supplement with water and drink it with your meal, or mix the powder in with your protein shake.

4. Creatine

Creatine is a molecule that is naturally present in the body. It helps provide the cells with energy and promotes faster recovery and better workout performance.

Supplementing with creatine can help you push yourself farther during your workouts. You’ll see greater benefits and faster results.

Creatine supplementation also promotes better cognitive function, especially in people who don’t eat animal products (which contain creatine).

Like beta-alanine, you can add creatine to your post-workout shake or meal.

Creatine hydrochloride seems to be the best type of creatine because it’s more absorbable. When it’s combined with a hydrochloride group, creatine is more stable and less likely to cause digestive issues.

5. Digestive Enzymes

Finally, you may also benefit from consuming digestive enzymes along with your post-workout meal or shake. Digestive enzymes promote better nutrient absorption and assimilation.

The better your body absorbs the nutrients from your food, the better your recovery will be and the better results you’ll see. You’re also less likely to experience stomach upset after your meal.

The type of digestive enzyme you consume will vary depending on the food you’re eating. Common digestive enzymes include:

  • Lactase: Helps the body digest lactose, which is in dairy products
  • Protease: Helps the body break down protein
  • Peptidase: Helps the body break down casein and gluten
  • Amylase: Helps break down sugar and starch

Most digestive enzyme supplements come with a combination of these different enzymes.

Looking for More Nutrition Advice?

You’ve now got plenty of information on post-workout recovery nutrition. Do you want to learn more about how to fuel your body to see the best results from your workouts?

Whether you want to learn more about pre and post-workout nutrition or anything else in between, we’ve got the information you need.

Don’t forget to check out our supplement reviews, too. We’ll help you sort through all the different products on the market to find the ones that will work best for you.

SaleBestseller No. 1
LETSCOM Fitness Tracker HR, Activity Tracker Watch with Heart Rate Monitor, Waterproof Smart Fitness Band with Step Counter, Calorie Counter, Pedometer Watch for Kids Women and Men
  • Heart Rate & Sleep Monitoring: Tracks real-time heart rate automatically & continuously and automatically tracks your sleep duration & consistency with comprehensive analysis of sleep quality data, helping you adjust yourself for a healthier lifestyle
  • All-day Activity Tracking: Accurately record all-day activities like steps, distance, calories burned, active minutes and sleep status
  • Multi-Sport Modes & Connected GPS: 14 exercise modes help you better understand specific activity data; Connect the GPS on your cellphone can show run stats like pace and distance and record a map of your workout route
  • See Calls & Messages on Your Wrist: Receive call, calendar, SMS and SNS (Facebook, WhatsApp, LinkedIn, Instagram, and Twitter) notifications on display; never miss the messages that matter
  • Built-in USB Plug: Easy to charge with any USB block and computer; no charging cable and dock needed; one single charge gives you up to 7 days of working time
SaleBestseller No. 2
eufy Smart Scale with Bluetooth 4.0, Large LED Display, Weight/Body Fat/BMI/Fitness Body Composition Analysis, Auto On/Off, Auto Zeroing, Tempered Glass Surface, White, lbs/kg/st Units
  • HOLISTIC HEALTH: Instantly learn 12 insightful measurements of your body's health, such as Weight, Body Fat, BMI, Bone Mass, Muscle Mass, and more.
  • KNOW YOUR BODY: The EufyLife app automatically records insightful health data. Progress and health trends are traced automatically over time.
  • HIGH ACCURACY: Two pairs of super-sensitive sensors ensure precise and correct measurements. FDA-listed for complete reliability.
  • FOR THE WHOLE FAMILY: Up to 20 accounts, each with multiple, users can track their health measurements and large 1.25'' numbers are easy to read for all ages.
  • WHAT YOU GET: Smart Scale, AAA batteries x4, welcome guide and our worry-free 15-month warranty
SaleBestseller No. 3
Wonder Core Smart Fitness Equipment, Black/Green
  • Provides total body muscle toning and cardio in one compact System
  • Allows you to target a variety of muscle groups, including your upper, middle and lower ABS and obliques, thighs, gluts, calves, forearms, triceps and biceps
  • COMP and portable
  • Comes Fully Assembled, Adjustable dual resistance
  • Exercise DVD & Fitness Guide Included
Bestseller No. 4
Bluetooth Smart Watch - Aeifond Touch Screen Sport Smart Wrist Watch Smartwatch Fitness Tracker Camera Pedometer SIM TF Card Slot Compatible Samsung Android iPhone iOS Kids Women Men (Black)
  • 【Smart Gift for You and Lovers】: This is a new upgrade smart watch with so many function, easy to use. It is suitable to any age persons. We will offer you LIFETIME WARRANTY of our smart watch, purchase it without any worries. Our bluetooth smartwatch is your best choice, you won't regret. Go and get your lovers a big surprise!
  • 【Two Working Model】: Use as an Android Phone: If you install a GSM 2G/2.5G Network SIM Card into the smart watch, you can make phone call directly from the smart watch, including answering and dial-up etc.. Bluetooth Smart Watch: If not put SIM card, you can connect watch with phone by bluetooth, then you can make phone call, including answering and dial-up, view and reply text messages and so on.
  • 【Multi-Function】: Dial via smart watch SIM or Bluetooth optional, Pedometer, Sedentary remind, Sleep monitoring, Remote photos, Music playing, Alarm clock, Two-way anti lost remind, alarm clock, voice recorder, muti-timezone, muti-language, daylight saving time and notification push including facebook,twitter, email,calls,texts,etc.For ANDROID,all functions can be used. For IPHONE,the smartwatch supports Partial Functions.
  • 【ANDROID AND IOS COMPATIBLE】: This smart watch can support most android and ios phones. Such as iphone X/8/8 plus/7/7 plus/6/6 plus/6s/6s plus/5/5s/se (Only Supports Partial Functions), Samsung Galaxy Note8/s8/s8 plus/s7/Note 5, Google Pixel/Pixel XL, HTC, Sony, LG, HUAWEI, ZTE etc. smart phones.
  • 【LIFETIME WARRANTY】: 100% Satisfaction Guarantee, Free return within 90 days. If you are not 100% satisfied with the smart watch, we will replace it for you or simply return it for a full refund no questions asked. We promise you every quality smart watch and friendly customer service.
Bestseller No. 5
Fitness Tracker HR, Activity Tracker Watch with Heart Rate Monitor, Waterproof Smart Fitness Band with Step Counter, Calorie Counter, Pedometer Watch for Kids Women and Men
  • 【Abundant Functions & Built-in USB for Charging】3 customizable clock faces, Heart rate monitor, Sleep monitor, Fatigue state, Health analysis, Steps, Distance, Calories, Text message content view, Call reminder, APP reminder, Alarm/Sedentary reminder, Remote camera, Outdoor exercise, Find the bracelet shoot and so on, Simply It's your life's omnipotent steward.
  • 【All-day Activity Tracking & Connected GPS】Accurately record all-day activities like steps, distance, calories burned, active minutes and sleep status. Connect the GPS on your cellphone can show run stats like pace and distance and record a map of your workout route.
  • 【Heart Rate Monitor & Sleep Monitor】Tracks real-time heart rate automatically & continuously and automatically tracks your sleep duration & consistency with comprehensive analysis of sleep quality data, helping you adjust yourself for a healthier lifestyle.
  • 【Large OLED Screen & Call/SMS/APP Reminder】0.96 screen display, Intelligent reminder. Simply connect the bracelet to the smart phone via Bluetooth and configure it in the app. When you receive the phone, SMS, SNS, APP information, it will vibrate to remind you, you won't miss any important information.
  • 【100% Satisfaction Guarantee】We are Care about your Satisfaction Experience in First, We are Dedicated to Your Complete Satisfaction. We are full of confidence in our products and provide it with a 12-month warranty. If you have any questions about our products or services, Please Contact Us So We Can Take Care Of Any Problem. Technical support email: XGW800@outlook.com
Bestseller No. 6
BingoFit Fitness Tracker Smart Watch, Epic Activity Tracker with Heart Rate Monitor, Waterproof Pedometer Watch with Sleep Monitor Blood, Black
  • Heart Rate and Blood Pressure Monitor: The fitness bracelet monitors your all-day heart rate, blood pressure and blood oxygen to optimize workouts and view the curve to get a clear picture of your health, see historical data on app. (Note: This BP functions can not replace medical equipment.)
  • All Day Activity and Sleep Tracker: It will tracks your all-day activities like steps, calories burned, distance and your sleep time and quality in the night. You can see the current data in the watch and the history data in the app.
  • Smart Design: Customized Dial Face, Weather Display, Music Player, Brightness Adjustment, Remote Camera, GPS Connected, Alarm, Sedentary Alert, Stop Watch,etc. It has a separate charger, no need to take off the strap, easy to charge on PC or USB.
  • Call and Message Notifications: 1.3 inch color screen, give you a great visual experience. Get call, SMS and SNS alerts from the fitness watch. Never miss things that matter.
  • APP Supported: Download EveryFit from APP Store or Google Play, requires Android 4.4 or iOS 9.0 or above (not for tablet or PC). If you are not satisfied with this item, please contact us before return it or review it. We will try our best to help you, please feel free to contact us: amazon.us@bingo-fit.com.
SaleBestseller No. 7
ZyMaSh Fitness Tracker – IP68 Waterproof Fitness Watch - Smart Watch Heart Rate Fitness Tracker –‎‎ Activity Tracker Color Screen - Sleep Monitor - Fit Watch Tracker Pedometer for Men, Women, ‎Kids
  • SMART HEALTH OVERSIGHT Find out all you need to know about your day-to-day health and performance with your smart watch: number of steps and distance covered, heart rate, burnt calories, active daily time and more. We give you 14 training modes to choose from so you can instantly get healthier!
  • HEART RATE MONITOR + SLEEP TRACKER Sleep is vital for a good health. Fitness tracker helps you gain invaluable science-backed insights into your sleeping patterns. This heart rate tracker will measure your body's activity during sleep so you can plan your routine better.
  • NEW EDITION WITH COLOR SCREEN High definition, bright HD colored display with adjustable brightness of waterproof fitness tracker for easy checking your exercise records.
  • LONG LIFE BATTERY: 10 TO 15 DAYS OF WORK Heart rate fitness tracker can work for 10 to 15 days (standby time) and 7 days operating time. NO CHARGER NEEDED! Just plug in the body of the tracker to the phone charger or to the USB slot of the laptop or use a power bank for charging.
  • WORKS WITH ANY DEVICE These activity trackers are compatible with any device supporting Bluetooth 4.0 and running on iOS or Android.
SaleBestseller No. 8
RENPHO Bluetooth Body Fat Scale Smart BMI Scale Digital Bathroom Wireless Weight Scale, Body Composition Analyzer with Smartphone App 396 lbs - Black
  • Smart App Syncs with Fitness Apps - Over Millions happy global users, RENPHO App syncs with APPLE HEALTH, GOOGLE FIT, and FITBIT APP.
  • 13 Essential Measurements - Scale shows body weight, data including Weight, BMI, Body Fat Percentage stores to app. You can weigh yourself anytime WITHOUT your phone. The data will sync to the app once it is connected again!
  • Free Friendly App - Download RENPHO app for FREE at App Store/Google Play. RENPHO App works with Bluetooth 4.0, supports Android 4.3 & IOS 7.0 or above system.
  • High Quality Product - Auto calibration, high precision sensors measure in increments of 0.2 lb./0.05 kg with 396lbs/180kg capacity. 4 high sensitive electrodes, 3 x AAA batteries included. FDA/CE/FCC/ROHS Certificated.
  • Local Customer Service - 100% Satisfaction Guarantee & Local U.S. Customer Service based office.
Bestseller No. 9
XZHI Fitness Tracker HR, Smart Bracele Smart Watch Waterproof Pedometer Activity Tracker with Heart Rate Monitor, Blood Pressure Blood Oxygen Monitor Bluetooth 4.0 for iOS Android
  • SUPER POWERFUL FUNCTION: Heart rate watch combine with a pedometer, walking distance, exercising time, calories consume, message, app &call notification, clock/sedentary/drinking alarm, camera remote, sleep monitor, blood pressure monitoring, blood oxygen content
  • NOTIFICATION & COMPATIBILITY: Our fitness tracker can synchrony notification from your phone such as message, call notification & app notification, clock/sedentary/drinking alarm, all with vibrating smart notifications so you won't miss your messages. Our activity tracker compatible with IOS 8.0 and Android 4.0 above system
  • ACTIVITIES TRACE: Heart Rate Watch with IP67 scare waterproof can capture your daily activities such as steps counting, walking distance, exercising time and sleep quality(Automatically recording shallow and deep sleep time). Providing most the health information you want to know
  • HEART RATE & BLOOD PRESSURE & BLOOD OXYGEN MONITORING: Real-time Blood Pressure Monitoring during daily activities. Continuously monitoring your wrist based on Blood Pressure to calculate accuracy heart rate & blood oxygen content to figure out the calorie burn
  • SATISFACTION GUARANTEED: XIAZHI' s7*24 online support standing by, RISK -FREE 100% money-back guarantee, 3 Months Replacement Warranty and lifetime technical support
SaleBestseller No. 10
Foladion Smart Water Bottle, 500ml Stainless Steel Vacuum Insulated, LCD Touch Screen, Temperature Indicator, Drinking Water Reminder, Keep Heat&Cold, Longer Battery Life, FDA Safty (Black)
  • 【Smart Temperature Sensor&LCD Touch Screen】 - Finger slids through the lid, LCD Screen will display inside temperature.Different color lamp rings represent three ranges of temperature.No need to test temperature by mouth, avoid burns.
  • 【2Hrs Alarm Reminder&Expired Water Reminder】 - Designed to remind you to drink water regularly or take medicine on time. Foladion smart bottle also has expired water reminder function, help you develop healthier water consumption habits.No need smart phone or Bluetooth, easy to operate.
  • 【Double Walled and Vacuum insulated&Durable Quality】 - Foladion smart water bottle is made of premium food grade 18/8 stainless steel, dustproof, waterproof and antirustnon-rusting.Good Sealing, even filled with ice or boiling water, it won't sweat or get hot to the touch and easy to clean.
  • 【BPA-Free Safeguard&Large Capacity】 - It is healthier than plastic or glasses water bottle.The size of insulated water bottle is 17oz, large capacity to fit your daily hydration needs. You can also store ice, coffee, milk, beer, drinks, etc. Best Birthday or Festival gift for family or friends.
  • 【Magnetic Charging&Easy to Use】 - Fast charging, 1.5 hrs to fully charge, work time up to 30 days. Energy saving, eco-friendly! Suitable for easy travel, great to bring cold or hot drinks to all occasions like outdoor sports, office, beach, school, picnic, hot yoga, hiking, camping, cycling, running, walking, gym, fitness, etc.

Leave a Reply

Your email address will not be published. Required fields are marked *