During workouts you break down muscle tissue, but you can stop the breakdown by eating as soon as tolerable after exercise. You should be taking advantage of the 45 min post exercise window of opportunity to optimally nourish, repair, and rebuild muscles. Refueling is beneficial in two ways:

 
  • Carbohydrates stimulate the release of insulin, a hormone that helps build muscle as well as transports carbohydrate to the muscle to replenish depleted glycogen stores.
  • Carbohydrate combined with a little protein (approximately 10-20 grams) creates an even better muscle refueling and rebuilding response, and it reduces cortisol, a hormone that breaks down muscle.

Including generous amounts of carbohydrates in the recovery diet enhances glycogen replacement. Having amino acids (from protein) readily available enhances the process of building and repairing muscle and reduces soreness. I know some that prefer to eat yogurt or have a glass of skim milk before they train so their body has carbohydrates and proteins available in their system to aid in recovery.

Many people have a hard time eating after exercise, or they are simply just not hungry. It should be noted that you do not have to consume much food. As few as 100 calories can make a big difference. In a study with 6 platoons (387 marines) during 54 days of basic training, the groups who got 100 calories of post exercise beverage, (8 grams carb, 10 grams protein, 3 grams fat) experienced significant health benefits, compared to the groups that got plain water or a liquid with no protein. The first group had 33% fewer doctors’ visits, 28% fewer viral infections, 37% fewer visits for joint problems, and 83% fewer visits for heat exhaustion. They also reported significantly less muscle soreness. (Flakoll et al. 2004) That is a big difference just 10 grams of protein will make. You can get 10 grams of protein and a good amount of carbohydrates from a glass of skim milk, 2 eggs and toast, 2 tablespoons of peanut butter on a banana, or a cup of yogurt.

The message is clear, proper fueling at the proper times is worth the effort. Rather than simply dash off to your next obligation after your workouts, take the time to grab a glass of milk or some yogurt. 

 

Thomas Sampson CFL-3, USAW-2, Sports Nutritionist

International sports science association. Sports nutrition. 5th edition. 2018 carpinteria CA

Nancy Clarks Sports Nutrition Guidebook. 4th edition. 2008 champaign IL