What to eat after endurance training for optimal recovery

This article was written in collaboration with Qualify, by Yael Dror, Clinical Dietitian and M.Sc. Physiologist.

A good shower and tossing sweaty clothes into the laundry are essential post-workout steps, but they aren't enough for optimal recovery. Many train multiple times a week and need to recover well to be at their best for the next session. Nutrition plays a central role in successful recovery. In this article, we'll explore the body's needs after endurance training and how diet can efficiently and simply address them. I

mproving physical fitness and sports performance is primarily influenced by the training program. A key part of succeeding in sticking to the training program is the ability to recover well between sessions. What are the dietary principles to focus on for good recovery?

The Goal of Recovery

Nutrition is crucial when it comes to the quality and speed of recovery after long endurance sessions. To recover in the best and fastest way, you must plan the composition and timing of your post-workout meals. Here are some key nutritional points to include after training:

• Protein - Essential for muscle building.
• Carbohydrates - Muscles store carbs as glycogen, which depletes during physical activity, especially endurance training. Post-workout nutrition should replenish these glycogen stores.
• Salts - During exercise, the body loses salts through sweat, which need to be replaced. This includes sodium, potassium, magnesium, phosphorus, calcium, and more.
• Fluids - Rehydrating is crucial post-workout as you continue to sweat even after finishing your session.

Protein - Muscles work hard during training, which can lead to slight to moderate muscle fiber breakdown. This breakdown can lead to better muscle building and improved endurance for future training load increases. Therefore, it's crucial to include protein in your post-workout meal and throughout the day. Protein can come from food or protein powder.

Carbohydrates - Replenishing glycogen stores cannot be completed in one post-workout meal, no matter how large or excellent. Glycogen storage enzymes remain active for several hours post-workout, making it essential to plan for multiple meals over a six-hour period post-training. According to professional literature, eating every two hours for six hours post-workout is recommended. The first meal should be relatively large immediately after the workout but should not be the only meal.

Drinks - Remember to drink plenty of water after training as the body continues to sweat for at least four hours post-exercise. Sweating helps cool the body and return it to normal function after prolonged physical exertion. The rule for fluid replacement is: for every half kilogram lost during exercise, replenish with half a liter of water. Weigh yourself before and immediately after the workout to determine how much fluid you need to replace. On hot days, you can combine water with an isotonic drink or other drinks that supply electrolytes.

Salts - Replacing salts post-workout is relatively easy by correctly combining several foods rich in minerals, especially sodium (salt). These can include cucumber pickles, tuna, hard cheeses, salty cheeses, soy sauce, bananas, salted nuts, and more.

Eating After Endurance Training:

Principle: Eat every two hours for six hours post-training, planning three meals within these hours.

Examples of a Post-Workout Meal:

The first post-workout meal is very important and should include protein and carbohydrates. Despite articles from 2013 questioning the "window of opportunity" post-workout meal, for endurance training, eating close to the workout is crucial for optimal recovery.

Plan to eat within an hour of finishing your workout, not just settle for a coffee break. Immediate post-workout options include a protein shake or bar. A protein drink or yogurt with 20-25 grams of protein can also meet protein needs but typically lack sufficient carbs, so adding fruits or other carb sources is essential.

Other options include a sandwich with cheese, egg, tuna, or other proteins. A traditional Israeli breakfast with eggs, salad, cheeses, tuna, and bread also works well.

Another option is a muesli meal with yogurt, fruits, granola, and honey/silan. If you prefer making a fruit shake with protein powder/milk/yogurt at home because eating after a long workout is challenging, that can also be a good option.

Continuing Your Post-Workout Nutrition Plan

The next meal should be planned within 1.5-2 hours and can be smaller and simpler than the first. Again, include protein and carbs to support muscles and replenish carb stores. Options include:

• A sandwich with protein (cheese, hard-boiled egg, omelet, hard cheese, cottage cheese, labneh, Bulgarian cheese, tuna) and vegetables.
• Muesli with yogurt, granola, fruits, nuts, honey/silan.
• Oatmeal with milk, raisins, cinnamon, nuts.
• Bagel with cheese.
• Tortilla with omelet, soft cheese, and vegetables.
• Toast with hard cheese and olives.
• Tuna salad with pickles and a hard-boiled egg.
• The Last Meal Within Six Hours Post-Workout

The final meal within the recovery window can be part of your regular daily routine. For example, a lunch with meat, vegetarian, or vegan options works well. Ensure the meal includes both protein and carbs. Plan this meal even if it’s not your usual time to eat (except for nighttime hours). Whether large or small, listen to your body’s needs but don’t skip it.

Summary

Nutrition and recovery are inseparable parts of sports success and enjoyment. Proper nutritional planning after long or intense workouts is crucial. Even if you’re not hungry after training, it’s important to understand that your body needs essential nutrients and to find a way to incorporate them into your daily diet and the correct timing post-workout for optimal recovery.

Personal Advice: Before your next workout, sit down and plan your meal schedule according to your workout’s end time. If you finish training away from home, plan what to bring to eat immediately after and how the rest of your day’s meal schedule will look. Protein powders and isotonic drink powders can be part of recovery nutrition.

At Qualify, we produce protein powders for athletes and various complementary dietary supplements. All supplements are developed in close collaboration with professional athletes, coaches, and nutritionists to precisely adjust dosages and desired results, catering to various sports. Our product line includes gluten-free, low-lactose, and plant-based options. Qualify is produced by Emek Advanced Technologies Ltd., the only company in Israel that processes whey into protein powder. Good luck!

This article was written in collaboration with Qualify.