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
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
SaleBestseller No. 2
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. 3
Eufy BodySense Smart Scale with Bluetooth, Large LED Display, Weight/Body Fat/BMI/Fitness Body Composition Analysis, Auto On/Off, Auto Zeroing, Tempered Glass Surface, Black/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: BodySense Smart Scale, AAA batteries x4, welcome guide and our worry-free 15-month warranty
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 Smart Watch, Activity Tracker with Heart Rate Monitor, IP67 Waterproof Smart Fitness Band with Blood Pressure, Step, Calorie Counter, Pedometer Watch for Women and Men (V11-gray)
  • Multifunction Smart Watch: The fitness tracker smart watch has data and 12/24H time display, Accurate heart rate, Blood pressure monitor, Sleep monitor, Auto pedometer, brightness adjustment, Weather, Clock alarm, Stopwatch, Sedentary reminder, Remote camera control, Music control, Find phone, Incoming call and SMS reminder, Message reminder etc.
  • Heart Rate Monitor & Blood Pressure Fitness Tracker: Enter the watch face and long pressing the control area. Wait a moment about 30 seconds, then you can read the real time heart rate/blood pressure/blood oxygen data in the watch face. You can set the automatic heart rate monitor in the app. The history heart rate, blood pressure and blood oxygen details data are Available in the app.
  • IP67 Waterproof and Sleep tracking: The smart fitness tracker meets the international IP67 waterproof and dust proof standard. But we don't recommend to wear the fitness tracker while swimming or taking a shower; Comprehensively analyze data such as sleep duration, sleep depth and wakefulness sleep, guide you to improve sleep quality
  • See Calls & Messages on Your Wrist: Receive call, SMS and SNS (Facebook, WhatsApp, LinkedIn, Instagram, and Twitter) notifications on display; Support system iOS 9.0 or above, Android 4.4 or above.(not for PC, iPad or Tablet).
  • Special Powerful Functions and Warranty:Weather forecast function, Music Player, Remote Camera Function, Change the Screen Brightness function and more other functions are available. 3-Months Warranty is Provided by Teamyo fitness tracker. Please feel free to contact us if you have any problem about our product, and we will response to you as soon as possible with full enthusiasm.
Bestseller No. 6
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.
Bestseller No. 7
Mgaolo Fitness Tracker,Smart Watch Activity Tracker Health Bracelet Waterproof Wristband with Heart Rate Blood Pressure Pedometer Sleep Monitor Calorie Step Counter for Men Women Kids (Black)
  • 【Smart Function】Fitness tracker, Heart rate monitor, Blood pressure monitor, Sleep Monitor, Pedometer, Calorie Counter, Step Counter, Bluetooth calling, Phone call reminder, Caller's name display, Caller ID display, Reject answer the phone, Message reminder, Health tracker, , Sedentary reminder, Wechat Sports, Remote control function , Remote Camera, Alarm, Countdown, Stopwatch
  • 【Smart Notifications】 Pair your fitness tracker with your smartphone by app and never miss any notifications while you're in the sport.Call & SMS Message Notification, APP Message Notification ( Facebook,Twitter, WhatsApp, Linkedin, Messenger... ), Sedentary Reminder, Alarm, Anti-lost, Find phone.
  • 【All-day Activity Tracking】Accurately record all-day activities like steps, distance, calories burned, active minutes and sleep status.Connect with mobile's GPS, you can check your real-time route in the App. Other sports data and sleep data can be also checked in the App.
  • 【Female Physiological Period Reminder】App is set for women when the function automatically turned on, truthfully set personal data and physiological status, only remember the menstrual period, pregnancy, mum period. The watch will be reminded according to different conditions.
  • 【Longer Battery Life & Compatibility & Warranty】 Full charge requires only about 1 hour and the standby time can be 5-7 days. App supports smart phones with Bluetooth 4.0 or above(not for tablet). Support system:iPhone (not for iPad) iOS 8.0 above, Android 4.4 above(Samsung LG HTC Huawei etc).12 months Product Warranty and 7×24 hrs friendly customer service.
SaleBestseller No. 8
YoYoFit Smart Fitness Watch with Heart Rate Monitor, Waterproof Fitness Activity Tracker Step Counter with Music Player Control, Customized Face Look GPS Pedometer Watch for Women Men, Grey
  • 💙【Heart Rate & Blood Oxygen Monitor】Real-time continuous heart rate and wrist blood oxygen monitoring, listen to your heart,better understand your fitness status
  • 💙【Smart Call SMS SNS Notification】Receive call,SMS and SNS notifications on your fitness watch ,never miss things that matter; Sedentary alert to remind you to move for refreshment
  • 💙【Plus Features at Reasonable Price】Weather forecast function, Music Player Control, Remote Camera Function, Silent Vibrate Alarm and so on.Live your best life
  • 💙【Customized Watch Face】Watch Face can be customized in the "EveryFit"APP, special dial face for special you,unique watch with fitness functions.
  • 💙【Easy Setting and Charging】Supported with 'EveryFit'APP;Easy to use and setup.Package include charger,no need to detach the wrist band to charge
SaleBestseller No. 9
Smart Watch Fitness Tracker, Fitness Watch,Heart Rate Monitor, Waterproof Smart Fitness Band with Step Counter, Calorie Counter, Pedometer Watch for Kids Women and Men (Purple)
  • Pedometer, calorie counting,Sleep monitor,Blood pressure blood oxygen measurement,Sedentary reminder.Real time dynamic heart rate measurement and calculation of motion heart rate curve.Target achievement reminding.
  • Call reminders / SMS alerts, Android, IOS push incoming calls and information content.Alarm clock reminding.Other push: WeChat, QQ Facebook Twitter WhatsApp Skype Instagram etc.
  • Remote control photo compatible iOS system camera, Android need to open the client.Weather shows, today's weather, tomorrow's weather, PM2.5 only Chinese language support.
  • Main chip: NRF51822 QFAC memory is two times than QFAA.Acceleration sensor: 3D accelerated ROHMS KXTJ-1009-2. Waterproofing level: IP67.Battery capacity: 90mAh.Standby time: 3-7 days.Bluetooth: LE 4.0
  • Size: approx.265*23*9mm/10.43*0.9*0.35"inch.Screen: IPS true color.Screen size: 0.96 inch.Resolution: 160x80.Wristband material: thermoplastic elastomer rubber.Buckle material: aluminum alloy
Bestseller No. 10
Mgaolo Fitness Tracker HR, Activity Tracker Waterproof Smart Watch Wristband with Heart Rate Blood Pressure Pedomete for Android and iPhone (Black)
  • 【Smart Function】Fitness tracker,24 hour continuous Heart rate and Blood pressure monitor,Sleep monitor,Pedometer,Calorie counter,Step counter,Bluetooth Phone call reminder,Caller's name display,Caller ID display,Reject answer the phone,Call & SMS message notification,Health tracker,Sedentary reminder,Wechat Sports,Remote Camera,Alarm,Countdown,Stopwatch
  • 【Female Physiological Period Reminder】App is set for women when the function automatically turned on,truthfully set personal data and physiological status,only remember the menstrual period, pregnancy,mum period.The smart watch will be reminded according to different conditions.
  • 【All-day Activity Tracking】Accurately record all-day activities like steps,distance,calories burned,active minutes and sleep status.Connect with mobile's GPS,you can check your real-time route in the App.Other sports data and sleep data can be also checked in the App.
  • 【Longer Battery Life & Compatibility】Full charge requires only about 1 hour and the standby time can be 5-7 days.App supports smart phones with Bluetooth 4.0 or above(not for tablet).Support system:iPhone (not for iPad) iOS 8.0 above,Android 4.4 above(Samsung LG HTC Huawei etc).
  • 【Customer Service】7*24H email reply,60 days replacement or refund,12 months warranty.

Leave a Reply

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