Post Workout Nutrition

Physical Activity Can Increase Muscle Protein Breakdown

Post-Workout doesn’t always just mean protein after a traditional gym workout. Workouts can go far beyond the gym and can include a diverse range of high-intensity activities in a multitude of places. Running on a nature trail. Hiking in scenic areas. Mountain biking on dirt roads. Practicing yoga. Doing an at home workout Jogging on a treadmill. Swimming laps in a pool. Water sports like kayaking. Playing tennis and other sports with friends. Even washing the car, gardening or doing housework can seem like a workout and count as physical activity! You may be participating in a variety of activities each day beyond the traditional gym workout. All types of activities have different levels of intensity and involve a variety of muscle groups. Regardless of activity, many healthy adults can benefit from learning about and implementing “post-workout” nutrition to their routine. Muscle mass is maintained through the regulated balance between MPS and MPB. A net gain of muscle mass is only possible if MPS exceeds MPB, i.e., protein net balance is positive, whereas the converse occurs when MPB exceeds MPS. In the resting, fasted state (more accurately known as the postabsorptive condition), muscle protein net balance is negative, and positive balance is usually achieved only via feeding, with the result that muscle protein lost between meals is replaced, thereby maintaining a stable muscle mass.

Why Nourish Your Body After Activity

Physical activity can increase muscle protein breakdown. Intense physical activity can lead to micro-damage or mini tears in the muscle fibers, however the degree to which the breakdown occurs depends on how rigorous the activity is as well as the level of exertion. This is a normal, temporary response to intense exercise. Each activity requires some level of nutrition to help support recovery – whether that’s with water, electrolytes, carbohydrates, protein, or a combination of some or all of these.

• Water and electrolytes help to support hydration
• Carbohydrates help to replenish glycogen stores and refuel the body
• Adding protein to your post-workout routine can help to support muscle recovery

Timing and Types of Protein

Protein can be beneficial following activity, however do not stress on consuming protein immediately post-workout. Muscle recovery may last for several days after intense exercise. Muscle protein synthesis (the process of muscle recovery and rebuilding) can remain elevated for up to 48 hours after exercise. Although muscle recovery is ongoing process, post-workout nutrition is a great fueling opportunity because muscles are especially receptive to protein following exercise.

For optimal post-workout nutrition support, aim to include a combination of protein plus carbohydrates. Choose complete, high-quality proteins to help support muscle recovery.

Consume protein at a time that is convenient for you. Whether you bring a protein bar on your hike, have a protein shake after jog or just have a protein-rich meal or snack at home.