Post-Workout Nutrition

The nutritional aspects of the post-workout snack should, in many cases, mirror those of the per-workout snack.

First, it will need to be easy to digest. Post-exertion, blood needs to be circulating in the extremities to deliver nutrition to all the cells in an attempt to begin the recovery process. If we eat a heavy meal that requires extra blood for digestion, we reduce the amount of blood that can flow freely in the rest of the body.

The source of carbohydrate will also be the same: one that contains sugar in the form of quick-acting glucose, and another with slow-release carbohydrates, combines with protein, insoluble fiber, and fat. However, the ratio of carbohydrate to protein will need to be 4:1 instead of 3:1.

Longer and harder training sessions deplete the adrenals, so I add maca to my post-workout drink to help the adrenals make a quick recovery. And “borrowed” energy form the pre-workout drink in the form of green tea and yerba mate needs to be paid back to prevent adrenal fatigue later in the week.