10/05/2021
Repost from
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I've talked about the importance of fueling before your workouts; now let's talk post-workout fueling. Getting enough to eat βΌοΈ in the right time frame following your workout βΌοΈ plays a huge role in your recovery and training progress. And when it comes to fueling after exercise, I bet there's little surprise that women are different than men. Here are a few things to keep in mind if you're trying to maximize your recovery: π
πͺ Women's metabolism comes back down to baseline within 90 minutes after exercise whereas men might take 3-18 hours, depending on the exercise.
πͺ We need to eat protein (aim for 25-30 grams with 5-7 grams BCAAs) with a bit of carbohydrate as soon as possible after exercise - especially if you're doing a depleting exercise like cardio. Ideally, aim to eat within 30-45 minutes after finishing your workout.
πͺ If you delay calorie intake, you stay in a breakdown state. In short, your body won't start repairing until you take in some food.
πͺ Even if you eat enough in the rest of your day to meet what your body needs, not eating post-workout acts the same as not eating enough.
I've heard from many women who have admitted to skipping their post-workout snack in order to cut their daily calorie intake, but remember: losing weight does not simply mean calories in < calories out! Cutting food in and around training will only hurt your ability to make adaptations and gains. If you're planning to make diet adjustments, consider implementing them outside of your workout fueling - your body will thank you!
Fuel for what you're doing, and fuel for the recovery that your body needs afterwards.
