{"id":87378,"date":"2025-06-30T22:10:38","date_gmt":"2025-06-30T19:10:38","guid":{"rendered":"https:\/\/mawest.ee\/?p=87378"},"modified":"2025-06-30T22:10:38","modified_gmt":"2025-06-30T19:10:38","slug":"what-to-eat-after-training-for-a-proper-recovery","status":"publish","type":"post","link":"https:\/\/mawest.ee\/en\/what-to-eat-after-training-for-a-proper-recovery\/","title":{"rendered":"What to eat after training for a proper recovery?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">One of the questions that strikes any athlete is what to eat after training. Will it improve performance and recovery? Does what you eat matter? Will the outcome be the same?<\/span><\/p>\n<p><!--more--><\/p>\n<p><span style=\"font-weight: 400;\">In this article will give some tips on what to eat after exercising in order to accelerate muscle recovery, replenish energy and improve performance, either training for endurance, strength or both.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After a workout, the body enters an important phase; recovery. It doesn\u2019t matter if you practise an endurance sport (triathlon, cycling, swimming), a strength activity (weightlifting, powerlifting), or one which mixes both such as CrossFit. What\u2019s eaten after training directly influences performance, muscle adaptation and even injury prevention. Hence, post-workout nutrition must be a key and strategic point.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Why is food important after training? <\/span><\/h2>\n<p><span style=\"font-weight: 400;\">During exercise, the body totally or partially empties its glycogen stores, suffers muscle\u00a0 micro-injuries, loses liquids and suffers oxidising stress. Sports recovery doesn\u2019t happen by chance, it mostly depends on the nutrients that are provided immediately after training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An appropriate meal after training enables the following:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Restores muscle glycogen to have energy available for an upcoming moderate or high intensity workout.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stimulates protein synthesis and muscle regrowth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rehydrates the body and replenishes electrolytes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Controls swelling and oxidative stress.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoids muscle catabolism in high training volume disciplines or calorie deficit.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepares the body for the next workout, enabling to reach it in better physical, mental and physiological conditions.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This last point is specially important; the better you recover today, the better you\u2019ll be able to train tomorrow\u2026 and if you train better, the stimulus will be more effective, meaning more solid muscle, cardiovascular and neurometabolic adaptations. Recap; recovery isn\u2019t just repairing, it\u2019s progressing.\u00a0<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">What\u2019s different between endurance, strength and hybrid sports?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although the post workout nutrition foundations are similar for all three, there are slight differences:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Energy recovery<\/strong> (glycogen), hydration and antioxidant is prioritised in endurance sports, without forgetting protein if the workout has been very long or demanding.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>In strength sports<\/strong>, the focus is on muscle repair and protein synthesis.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Sports such as CrossFit<\/strong> or functional training, which combine both features, require a complete strategy; proteins, carbohydrates and anti-inflammatory micronutrients.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">When and how to eat after exercising<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some studies indicate a metabolic window 30 to 60 minutes after training, in which the body is more receptive to nutrients. During this time, insulin works more effectively and the muscles absorb glycogen and amino acids better.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To recover from exercise, the upcoming meal ideally shouldn\u2019t be delayed more than two hours. This is specially important if you train twice a day or have very demanding workouts. A good recovery accelerates the adaptation process and allows keeping workout quality day after day.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hence, a recommendation is that you prepare a snack or recovery for after your workouts, instead of remaining \u201cfasted\u201d. We\u2019ll give some examples later on.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Ideal composition of post-workout meals<\/span><\/h2>\n<h2><\/h2>\n<h3>1. Post-workout carbohydrates<\/h3>\n<p><span style=\"font-weight: 400;\">Necessary to replenish muscular glycogen. Even more important in endurance sports and CrossFit, where it gets more emptied. In strength sports, although the expenditure is less, they\u2019re also suitable to promote protein synthesis.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>General recommendation:<\/strong> 1 to 1,2 g of carbohydrates per kg of body weight if the exercise was intense or lasted more than 60-90 minutes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Suitable foods<\/strong>: rice, pasta, oats, whole grain bread, potatoes, fruits, fruit shakes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Replenishing glycogen not only avoids fatigue, it also enables to train at a higher intensity and efficiency in the next session.<\/span><\/p>\n<h3>2. Proteins after training<\/h3>\n<p><span style=\"font-weight: 400;\">Necessary for muscle recovery and growth. In all sports but specially strength and CrossFit, it\u2019s necessary to ensure a correct protein intake after training. Also for endurance sports if the workout has been long.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Recommended amount<\/strong>: 20 to 30 g of high biological value protein.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Recommended sources<\/strong>: chicken, egg whites, greek yoghourt, fish, milk, protein powder, tofu, legumes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good balance between proteins and carbohydrates enhances muscle protein synthesis and promotes a better training adaptation to repeated training.<\/span><\/p>\n<p>A good choice is <a href=\"https:\/\/mawest.ee\/en\/product\/226ers-recovery-drink\/\"><strong>226ERS Recovery Drink<\/strong><\/a>, which is available in both 500g and 1000g packages. Multiple different and interesting flavors<\/p>\n<h3>3. <span style=\"font-weight: 400;\">Antioxidant and anti-inflammatory vitamins and minerals.<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercises causes controlled inflammation and oxidative stress, processes that help adaptation but if exaggerated or not adjusted, harm recovery. Hence, it\u2019s key to include food with antioxidant and anti-inflammatory micronutrients.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Vitamin C<\/strong> (citrus fruits, kiwi, strawberries, peppers). <\/span><\/li>\n<li><strong>Poliphenols<\/strong> (blueberries, cherries, green tea and cocoa).<\/li>\n<li><strong>Zinc and magnesium<\/strong> (legumes, sea food, nuts, whole grain cereals).<\/li>\n<li><strong>Selenium<\/strong> (Brazil nuts, sea food, eggs).<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These recovery foods help to keep a balanced internal environment, reducing stress that could limit mid term performance.<\/span><\/p>\n<h3>4. <span style=\"font-weight: 400;\">Post-workout hydration <\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Replenishing liquid balance es essential, especially if you\u2019ve sweat a lot.<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Rehydrate with water, electrolyte drinks or coconut water. <\/span><\/li>\n<li>Include sodium, potassium and magnesium if there was a significant sweat loss or cramps.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A proper post-workout hydration allows recovery processes to happen more efficiently and that the cardiovascular system recovers its normality quicker.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The recommendation is to replenish at least 150% of the liquids lost during the workout.<\/span><\/p>\n<h2 class=\"text-xl font-bold text-text-100 mt-1 -mb-0.5\"><span style=\"font-weight: 400;\">Post workout nutrition &#8211; meal examples according to the kind of sport<\/span><\/h2>\n<h3><span style=\"font-weight: 400;\">Endurance<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bowl of greek yoghourt with oats, banana and red berries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain rice with boiled egg and saut\u00e9ed spinach.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk smoothie, whey protein, mango and turmeric. <\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">Strength\u00a0<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg whites omelette with whole grain bread and natural juice.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salm\u00f3n tenderloin with boiled potatoes and broccoli.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bowl of cottage cheese with honey and berries.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400;\">CrossFit or combined sports<\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice salad with chicken breast, grated carrot, rocket and lemon juice.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey wrap with hummus, spinach and mango.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Post-workout shake with protein, oats, blueberries and chia seeds.\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<p class=\"whitespace-normal break-words\"><span style=\"font-weight: 400;\">Some of these examples can be used as snack if the workout is placed between \u201cmeals\u201d and others can beaten as lunch or dinner if the workout ends close to them. <\/span><\/p>\n<h2 class=\"text-xl font-bold text-text-100 mt-1 -mb-0.5\"><span style=\"font-weight: 400;\">The <\/span><strong>conclusion<\/strong><span style=\"font-weight: 400;\"> could be; recovery is a powerful tool to improve.\u00a0 <\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The food to optimise recovery not only repairs what training whares out, it also prepares the body to train better the next day. That\u2019s the key; who recovers better, trains better, and who trains better, improves more.\u00a0<\/span><\/p>\n<p><strong>Remember to include in your post-workout meals:\u00a0<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Carbohydrates to recharge energy. <\/span><\/li>\n<li>Proteins to repare muscle tissue.<\/li>\n<li>Micronutrients with anti-oxidising and anti-inflammatory functions.<\/li>\n<li>Hydration with water and electrolytes.<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Plan your post-workout nutrition with the same seriousness with which you plan your routines. Eating properly after training is an investment in your future performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that there also are professionals who are dedicated to sports nutrition and will be able to help and advice you to achieve your goals.\u00a0<\/span><\/p>\n<hr \/>\n<p class=\"whitespace-normal break-words\"><em>Guillermo Olcina<\/em><\/p>\n<hr \/>\n<p><a href=\"https:\/\/www.226ers.com\/en\/\">226ERS &#8211; Feed your dreams<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>One of the questions that strikes any athlete is what to eat after training. Will it improve performance and recovery? Does what you eat matter? Will the outcome be the same?<\/p>\n","protected":false},"author":11,"featured_media":87390,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[21],"tags":[],"class_list":["post-87378","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.1.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What to eat after training for a proper recovery?<\/title>\n<meta name=\"description\" content=\"One of the questions that strikes any athlete is what to eat after training. 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