In a study conducted by Rowlands et al. (2008), they tested the effect of dietary protein intake after high-intensity cycling. Their findings suggested that within 4 hours after exercise, the athlete should consume a meal high in protein and carbohydrates with some lipids. In addition, the benefits of such a meal will not be seen within the first 15 hours, but in the 60 hours after the exercise bout. This finding is astonishing since many studies have not tested endurance and rate of fatigue almost 3 days after initial endurance trial. This goes to show that it takes 3 days to fully recover and INCREASE your athletic potential.
Stevenson et al. (2005) conducted a study which illustrated which carbohydrates were beneficial to consume within 24 hours after exercise. They concluded that a diet consisting of low glycemic index carbohydrates provided better recovery and increased endurance performance the next day while the high glycemic index carbohydrates did not. They also further mention that the athlete should not solely concentrate on muscle glycogen resynthesis, but also protein resynthesis. Roy et al. (2002) found similar findings which indicated that consuming adequate macronutrients after exercise can lead to less of a reduction in body mass and can also increase endurance performance the following morning.Nasoko, Sacco, & Mawatari (2005) investigated the effects of amino acid supplementation on delayed onset muscle soreness (DOMS). When amino acid supplementation was taken prior endurance exercise, and during the recovery period lasting 4 days, the supplementation seemed to attenuate DOMS.
So to answer the original question - what should I eat? By using the findings presented, one should attempt to consume a 'low glycemic carbohydrate rich - protein rich - moderate lipids' balanced post exercise meal. This will allow for your body to resynthesize your muscle protein and your glycogen stores so that you will be ready for your next training session. In addition, you need to rest and let your body recover as well (read my article on R & R here) so that these metabolic processes have enough time to occur.
Here are a few examples for your post-exercise meals:
- Sandwich consisting of whole wheat bread, butter, ham and swiss cheese
- Whey protein powder mixed in milk with fruit (banana and berries are my favorites to add)
- Scrambled eggs with toast (Use peanut butter for added protein and healthy fats)
- High Fibre cereal (All Bran) with Milk
- Cottage cheese with fruit
- Trail mix consisting of fruits and nuts.
If you have any more to add to this list - place them in the comment section below!
References
Nosaka, K., Sacco, P., & Mawatari, K. (2006). Effects of amino acid supplementation on muscle soreness and damage. International Journal of Sport Nutrition & Exercise Metabolism, 16(6), 620-635.
Rowlands, D.S., Rossler, K., Thorp, R.M., Graham, D.F., Timmons, B.W., Stannard, S.R., & Tarnopolsky, M.A. (2008). Effect of dietary protein content during recovery from high-intensity cycling on subsequent performance and markers of stress, inflammation, and muscle damage in well-trained men. Applied Physiology, Nutrition & Metabolism, 33(1), 39-41.
Roy, B.D., Luttner, K., Bosman, M.J., & Tarnopolsky, M.A. (2002). The influence of post-exercise macronutrient intake on energy balance and protein metabolism in active females participating in endurance training. International Journal of Sport Nutrition & Exercise Metabolism, 12(2), 172-188.
Stevenson, E., Williams, C., McComb, G., & Ora, C. (2005). Improved recovery from prolonged exercise following the consumption of low glycemic index carbohydrate meals. International Journal of Sport Nutrition and Exercise Metabolism, 15, 333-349
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