This post workout treat is a banger to get your recovery game on after a morning workout. Getting your nutrition right post workout is very important to supporting recovery. The timing of your nutrition starts to become even more important however, when you’re preforming multiple workouts in a day.
Carbohydrates
Your stored carbohydrate, known as glycogen, is the preferred and primary fuel source for maintaining repeated bouts of high intensity exercise, (think sparring, pad work, circuits & sprints).
Glycogen is stored mainly in the muscle with a small amount in the liver. Your glycogen stores can take up to 6 hours to fully replete, so getting that process started quickly is important, especially if you’re planning to train again that day.
So when planning the first post workout nutrition to take in, there’s a few things to keep in mind. Carbohydrate is king for performance and as such, it should be your priority. Not only does is fuel subsequent performance later that day, but it also supports muscle and water retention, (which contrary to some advice, is actually a very good thing when training hard!).
How much carbohydrate you consume post workout will depend on how much weight you have to loose and the intensity of your next session. This shake dosnt replace your post workout meal, but it does get the recovery session started.
Protein
Second up in your shake, some high quality protein to support the recovery process. I go for Whey as it has all the EAAs required by the body and is affordable. By all means though, and especially if vegan, check out other options on the market such as Soy.
Protein aids the body’s adaptation to exercise and recovery from it. Protein can also act, as caffeine, as an enhancer to glycogen re synthesis, in the absence of optimal carbohydrates.
Protein is often lauded as the essential ingredient post workout and although very important, probably takes second place to carbohydrate if you’re training again that day.
Caffeine
Lastly, caffeine. Caffeine is a great performance enhancer and one you should consider pre exercise as it can act to reduce your perceived rate of exertion. For more on that read my previous post about it here; https://nutrition4fighters.co/2020/08/31/caffeine-the-athletic-performance-enhancer/
Ingredients:
- Semi skimmed milk 250ml
- 1 x tbsp honey
- 25g x whey protein
- 1 x tbsp of cacao
- 1 x shot of coffee
- Water hot to preference
Method
- Combine milk, coffee & hot water, (quantity may depend on your preference to coffee strength. The more water, the weaker the taste)
- Add honey
- Add whey (or protein powder of choice) & cacao
- Preferably blend in blender but if not possible, just mix in your shaker bottle
Total: 302kcal
Carbohydrate 32g
Protein 31g
Fat 7g
Nutrition 4 Fighters 