The hours following your training deserve extra attention when it comes to nutrition. After your workout, the main goal is to boost anabolism, reduce catabolism and replenish muscle glycogen. In this article we explain how to do this.

MEAL

It is best to have a meal with 20 to 40 grams of proteins, a fair amount of carbohydrates and as little fat as possible.

PROTEIN

Choose quickly digestible protein sources such as whey protein or lean meat. This will help you stimulate anabolism (muscle building) and suppress catabolism (muscle breaking down). As mentioned, you should take a protein ‘shot’ of 20 to 40 grams. In this article you can read why.

CARBOHYDRATES

The role of carbohydrates after training is often disputed. But it’s worth it to be on the safe side.

To do this, choose carbohydrates with a high glycemic index and low fiber, such as breakfast cereals, rice or bread. These carbohydrates are quickly digested and immediately start replenishing glycogen, the glucose and carbohydrates stored in the muscles and liver.

FATS

Minimize fats, as they can slow the digestion of other nutrients. By minimizing fats at this time, you can further speed up the recovery process.

TIMING

Do you really have to eat your post-workout meal immediately after training or can it wait a while?

Well, if you eat your pre-workout meal approximately an hour before training, your muscles will receive proteins from that meal immediately after training. You can then take your pre-workout meal an hour later.

However, our preference is not to eat immediately before training, so that your body is not too busy with the digestion process during training. Eat two to three hours in advance. You take your post-workout meal immediately after your training. Don’t worry, it won’t be about a minute.

IN SHORT

To initiate the recovery process through nutrition, choose quickly digestible protein sources, carbohydrates with a high glycemic index and minimize fat intake.