The Secrets to Post Exercise Nutrition Recovery Enhancement Explained

By Ella Myers - Head Nutrition Coach at PGC1-Coaching

Quenching Your Thirst Post Exercise

Ensuring appropriate post-exercise nutrition is essential for replacing lost fluid,

replenishing the body’s carbohydrate stores, and rebuilding/ forming muscle fibres.

The optimal strategy for rehydration post-exercise will depend on how much fluid the

body has lost through sweat. Whilst there are more complex, objective methods to

quantify your sweat rate, simply monitoring urine colour is an excellent way to

determine your hydration status. If the body’s fluid losses are low-moderate, then

replenishing this lost fluid by drinking water to thirst is likely sufficient. In

circumstances in which fluid losses are high, or if you are training twice a day and

need rapid recovery, consuming a sports drink containing electrolytes can be more

effective for restoring fluid balance.

At PGC1-Coaching we work closely with OTE Sports Nutrition in order to ensure our athletes get top quality products, backed by science and made from natural energy sources. OTE is a great place to go for any of your Sports Nutrition needs.

Carbohydrates Post Workout - The How and Why!

During exercise, the body uses stores of carbohydrates for energy, therefore,

adequate replenishment of these stores is important to prevent feelings of fatigue in

subsequent exercise bouts and consequent under-performance. If you have 24

hours or longer before exercising again, providing that you consume enough overall

energy and carbohydrate over the 24-hour period, then the type and timing of

carbohydrate consumption is less critical. However, the process of replenishing body

carbohydrate stores from the dietary carbohydrate consumed is most rapid during

the first 2 hours post-exercise. Therefore, aiming to consume a snack rich in simple

(easily digestible) carbohydrates within this timeframe is advantageous. Some great

options that are rich in carbohydrates and high-quality protein include a Greek

yoghurt bowl with fruit and granola, avocado and egg on toast, a handful of dried fruit

and nuts, or hummus and pita bread.

Can't Eat Post Workout? Have a drink!

Consuming these nutrients in a liquid form is also a great alternative, particularly if

you are struggling with appetite suppression post-exercise. A simple glass of cow’s

or soy milk is an excellent option, containing high-quality proteins as well as a

combination of carbohydrate sugars. Electrolytes can also be found in milk, making it

an effective strategy for promoting rehydration after exercise. Alternatively, a fruit

smoothie, with ingredients such as berries, banana, oats and milk or yoghurt, is

Coach Ella loves giving smoothies to athletes as a post exercise recovery fuel, they taste great and are packed full of nutrients to help enhance the quality of your adaptations to training.

another great post-exercise snack option, providing additional benefits from the

abundance of vitamins and minerals in berries. Vitamins and minerals have

antioxidant properties and play an important role in immune functioning. Therefore,

ensuring the consumption of at least five portions of fruit and vegetables a day is an

important nutritional consideration for athletes.

This blog was written by Ella Myers, Head Nutrition Coach at PGC1-Coaching. Ella has a BSc in Nutrition, Exercise and Health from the University of Plymouth where she won academic awards and had research published. Ella is currently working towards an MSc in Applied Sports Nutrition at St Mary's University where she also supports the England Athletics Talent Hub funded Athletes with her work.