The post-workout window or ‘Window of Gainz’ is often spoken of among gym-goers. Most feel that they must consume a portion of protein (generally a double serving of whey) within 20 minutes of completing their gym session. However, it’s rare to see people act the same after a training session or game even though it may have been of much higher intensity and used up a considerably larger amount of energy (calories).

There are two main types of physical recovery required within the muscle after intense exercise. When we perform resistance exercise (weight training, etc,) it causes a number of tiny tears in the muscle. These heal over the course of 24-48 hours. Each time they heal, they grow a little stronger. This is why we get progressively stronger over time from lifting weights, provided there is adequate recovery time between sessions. Protein is the main macronutrient required for repairing these tiny tears and most feel it is necessary to consume protein immediately after exercise. Due to a number of studies by Brad Schoenfoeld, Stu Phillips, Kevin Tipton and countless others, we now know that protein should be evenly spaced out across the day as it takes so long to be fully digested and used by the muscles. I will go into more detail on daily protein needs, timing and sources in the future but for now, we just need to know that protein immediately after exercise is not a necessity for exercise however, we most likely have gone 3-4 hours since previously eating so are most likely due a portion of protein anyway.

The other type of recovery required involves replacing the energy stored within the muscle, known as glycogen. Glycogen is supplied to our muscles from digested carbohydrates. Glycogen can be topped up relatively quickly, especially in comparison to protein, so consuming carbohydrate immediately after exercise becomes of much greater importance than consuming protein.

The type of carbohydrate has a significant impact on how quickly it is absorbed by muscles. Wholegrain carbohydrate sources, which are typically higher in fibre, will be released to working muscles much slower than other sources that are typically higher in sugar. This high-fibre, wholegrain sources are ideal for fuelling general day-to-day activities and slowly releasing energy throughout the day, but will not quickly replace lost glycogen stores after intense exercise.

Fast-acting carbs are the best way of replacing glycogen after intense exercise. These generally come from carbohydrates that are higher in sugar and lower in fibre, although fruits are a good option despite the presence of fibre. Convenience is also a key factor when picking carbohydrates for directly after exercise. Freshness and taste in the dressing-room, directly after a game or training session must be taken into account when picking foods for immediate recovery. While a fat-free, fruit-flavoured yoghurt may provide the right blend of nutrients after a game, it can be difficult to eat if you’ve forgotten your spoon or it’s covered in dirt from a mucky pitch.

Recovery Options:

• Flavoured milks are excellent sources of post-exercise nutrition as they combine a blend of high-quality protein with fast-acting carbohydrates in an easy to carry container.
• Many supplement companies now produce recovery blends of carbohydrate and protein mixed together in one formula.
• Fruit (bananas, apples, berries, etc.,) with yoghurt drinks (Yop).
• Smoothie Blends (see above)

Smoothies are a tasty and nutritious way to meet the requirements of post-workout recovery. Athletes can combine a number of different flavours to meet their own preferences. My own particular favourite is to mix frozen raspberries, vanilla protein, water, ice and spinach. Mixing spinach and raspberries turn the smoothie brown but still taste unbelievable!!

The amount of carbohydrate consumed after exercise is dependent on the intensity and duration of exercise, timing of the next bout of exercise and the size of the athlete. I will go into further details on how to adjust the portions of recovery snacks along with how to construct full meals for after exercise in the next week or so.

If you have any questions on post-exercise recovery or would like anything else addressed then feel free to contact me at fhsperformance@gmail.com