Recovery nutrition for high-intensity intervals -
These days, experts rely on a mix of older and newer studies to make recommendations 1. Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown 1 , 2 , 3 , 4 , 5 , 6.
Consuming an adequate amount of protein throughout the day gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue 1 , 7 , 8 , 9 , Depending on your body weight, grams of protein every 3 to 4 hours is recommended 1.
In addition, eating protein before exercise may decrease the amount you need to eat after without affecting recovery 1. One study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes The rate at which your glycogen stores are used depends on the activity.
For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports running, swimming, etc. Eating a high carb diet of 3. Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time 10 , 11 , 12 , Therefore, consuming carbs and protein after exercise can maximize protein and glycogen synthesis 13 , Early studies found benefits from consuming the two in a ratio of 3 to 1 carbs to protein.
When rapid recovery is necessary under 4 hours , current recommendations suggest a similar ratio. Specifically, you can help restore glycogen faster by consuming 0. Recommendations for carb intake are targeted to the needs of endurance athletes. There is not enough evidence to say whether you should limit fat intake after a workout 1.
Many people think that eating fat after a workout slows digestion and inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits.
For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk Having some fat in your post-workout meal may not affect your recovery. But more studies are needed on this topic. A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis.
Consuming a ratio of 3 to 1 carbs to protein is a practical way to achieve this. However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours Also, recovery is not just about what you consume directly after working out.
When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3—4 hours Eat your post-workout meal soon after exercising, ideally within a few hours. However, you can extend this period a little longer, depending on the timing of your pre-workout meal.
Choosing easily digested foods will promote faster nutrient absorption. Combinations of the foods above can create great meals that give you all the nutrients you need after exercise.
It is important to drink plenty of water before and after your workout. Being properly hydrated ensures the optimal internal environment for your body to maximize results.
During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
It is important to get water and electrolytes after exercise to replace what was lost during your workout. It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout.
Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Learn about the best pre-workout nutrition strategies.
Eating the right foods before a workout can maximize performance and speed up recovery. Bananas are convenient, easy to digest, and contain a combination of nutrients believed to help promote quicker recovery after exercise.
This article…. Preparation is key for runners of any caliber and what you eat may minimize fatigue and speed up recovery.
Here are some guidelines on how to fuel…. Though much attention is centered around what to eat before running, what you eat afterward is equally important.
Here are the 15 best foods to eat…. Caffeine is a powerful substance that improves exercise performance. Protein is also important because with intense exercise, muscle fibers become damaged and need to be rebuilt.
Protein provides amino acids, which help repair the muscle tissue. Some good sources include high quality protein powder like whey or grass-fed beef , hydrolyzed collagen powder, chicken, turkey, eggs, tuna, and cottage cheese or Greek yogurt if dairy is well tolerated , she states.
HIIT workouts can vary greatly, which means dietary choices will need to be altered to promote comfort throughout activity. For example, it could be counterintuitive to eat a meal high in fat that creates a high level of satiation before performing a ton of anaerobic work.
Perez offered a few tips for anyone trying to build pre and post-workout meals. Starting with a foundation of whole, varied foods like quality proteins, healthy fats, and lots of colorful fruits and veggies is a great start. On top of finding foods that fit your dietary needs and preferences best, macronutrient curation should also receive attention for pre and post-HIIT workout meals.
HIIT workouts include a plethora of movements and typically aim to strengthen muscle, build endurance, and improve power output all within one structured workout. Every macronutrient in your diet provides the body with a various amount of energy. The main macronutrients include carbohydrates, proteins, and fats.
All of these come with various amounts of calories and will each be metabolized and utilized by the body for energy and other usages at different rates. For example, 20g of carbs and 20g of protein. Exact amounts in grams will vary greatly depending on the person.
These meals should also ideally include minimal fat, since fat slows digestion. And in this case, pre and post workout meals may not even be necessary.
I generally recommend clients aiming for weight loss prioritize 3 balanced meals and only add snacks as needed. For pre and post-workout meals, a carb to protein ratio is a good place to start, shifting carbs down as needed.
However, if an individual is highly active and also wants to lose weight, increasing carbs, especially around their workouts, can be helpful. Athletes trying to gain muscle will have a heavier emphasis on carb intake. For those looking to gain muscle, a higher carbohydrate intake is beneficial since this is an easy way to increase caloric intake.
Remember, these ratios are only part of the pie in constructing a diet to match your performance and body composition goals! As mentioned briefly above, when it comes to post-HIIT workouts — recovery is huge. These workouts vary greatly, so their recovery needs can change from athlete-to-athlete, but a main focus should always be on replenishing the body with quality foods.
In respects to recovery following HIIT workouts, there are two major components worth considering when building post-workout meals. The consideration of both glycogen replenishment and muscle protein synthesis can be great starting points when building post-workout meals.
Typically, post-workout meals will include a higher content of carbohydrates and protein, which will naturally satisfy both of these asks. To replenish glycogen, an athlete is going to need to consume carbohydrates.
The two most common forms of carbohydrates are simple and complex. Simple carbohydrates include things like sugars and syrups, and are quickly digested, used for energy, and stored by the body.
There are two main types of simple carbohydrates and these include,. Both forms of these simple carbohydrates will be digested quicker than complex carbs, which make them viable options for restoring glycogen stores at a faster rate post-workout.
Complex carbohydrates are long-chained sugars, and typically come along with fiber, a slower digestion rate, and nutrients. These carbohydrates will either be broken down and used for energy in the moment, or stored for later in the liver and muscles as glycogen.
Some examples of complex carbohydrates would be foods like oatmeal, brown rice, and whole grains. General Carbohydrate Rules of Thumb.
After a long, intense workout, the muscles are craving energy and fuel to begin recovering. This is where consuming a quality protein source to stimulate muscle protein synthesis comes in.
In order to facilitate muscle protein synthesis, there should be a goal to consume a quality protein full of amino acids.
Amino acids are essentially the building blocks of protein, so better quality protein will have a higher amino acid content, which can relate to the availability and usage of the protein consumed.
There are 20 amino acids used within the body, and nine of them are defined as essential. Essential amino acids cannot be produced by the body and must be consumed.
Of these essential amino acids, leucine and isoleucine typically receive the most attention, as they are often associated closely to the process of muscle protein synthesis.
Higher leucine content in protein typically suggests a better rate of muscle protein synthesis. This question is much more complicated than providing one simple number, but there are few basic recommendations worth keeping in mind.
We mentioned it above, but leucine is typically the most important amino acid to consider when it comes to protein consumption and muscle protein synthesis. A study from published in the Journal of Physiology suggested that about three grams of leucine per meal was typically best for maximizing muscle protein synthesis 1.
Check out some guidelines below. Consider it your muscle protein synthesis safety net! At the end of the day, perfect pre and post-HIIT workout meals will be highly individual for every athlete. These services can provide you with meal ideas and individual direction when it comes to tackling your performance and body composition goals.
Breen, L.
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