Last week’s RD Kitchen covered how to improve your training performance through pre-workout fuel. This week we are switching gears to talk about post-workout recovery. Proper post-workout nutrition can improve body composition, decrease muscle soreness, and prevent injury.
Post-workout nutrition has two specific purposes: to replenish energy stores and rebuild muscle. Therefore, a post-workout snack requires the following:
Carbohydrates: to replace muscle glycogen and replenish energy stores.
Protein: to aid in protein synthesis and rebuild muscle.
It is best to consume a meal or snack with these components within 30-45 minutes post workout. This is when your muscles are primed to accept these nutrients and stimulate muscle repair, growth, and strengthening.
Although there are plenty of options for post-workout snacks, post-workout bars can be convenient and effective…just like pre-workout bars! The “perfect” post-workout bar is one that contains 20-40 grams of carbohydrate, 10-20 grams of protein, and <7 grams of fat. Click here to see our RD-approved post-workout bar brands.
Our taste test this week features three RD-approved bars. Choose your favorite and use it after your next training session!