Post Training Nutrition

The Ultimate Guide to Post-Training Fueling

Post-training fueling is the cornerstone of recovery, bridging your pre-workout preparation and intra-workout sustenance to optimize performance and health. Drawing on years of researched trial and error, this guide outlines a science-backed approach to refuel your body effectively.

The Goals of Post-Training Fueling

The foundation of post-training nutrition lies in these key objectives:

•  Begin the recovery & rebuilding process: Kickstart muscle repair and energy restoration.

•  Prioritize glycogen replenishment: Adjust based on training load, volume, and schedule.

•  Support the body’s innate recovery process: Enhance natural healing mechanisms.

These goals, as highlighted in the initial slide, set the stage for a tailored recovery plan.

Key Areas of Optimization

Post-training nutrition targets specific areas for maximum benefit:

•  Glycogen: Critical for energy, especially after high-volume sessions.

•  Muscle Damage (Catabolic / Growth Anabolic): Balance protein to repair damage and promote growth.

•  Electrolytes: Restore mineral balance to aid hydration and muscle function.

Integrating Previous Fueling Periods

Your post-training strategy should align with pre-training and intra-workout fueling. A pre-training meal (2 hours prior) provides the energy base, while intra-workout fueling—such as sports drinks with protein micro-doses every 15 minutes during 2 hours of high/moderate intensity conditioning—sustains performance. If glycogen wasn’t extensively depleted, a high-dose sugar drink post-workout may be unnecessary; moderate intake suffices.

Carbohydrates and Glycogen Stores

Carbs are a priority when training frequency and volume are high, such as with two daily sessions ie Strength & Conditioning and BJJ. Key points include:

•  Glycogen restores efficiently post-exercise, though the subsequent insulin surge isn’t as anabolic as once thought.

•  A solid foundational nutrition program can replenish glycogen over time, reducing the need for immediate high-carb loads.

Incorporate carb-rich foods like rice to meet these needs effectively.

Protein and Recovery

Protein plays a dual role in recovery:

•  Anabolic & Anti-Catabolic Effects: It supports muscle growth and prevents breakdown.

•  Timing Matters: Pre-workout protein may reduce immediate post-workout needs. For 30-60 minutes of high-intensity or 45-60 minutes of low-intensity conditioning, 10g of essential amino acids (EAA) or 30g of whole protein can suffice. A small liquid protein dose post-workout (15-20g) is ideal if not used intra- or pre-workout, followed by a solid meal 30-60 minutes later.

Eggs and protein shakes are excellent sources to jumpstart muscle protein synthesis. Personally I have found that Beef Protein powder from MuscleMeds https://amzn.to/4p2sqJu as well as liquid egg whites

Caloric Balancing

Athletes often struggle to consume enough fuel with rigorous training schedules. Post-workout liquid protein and carbs are a simple way to deliver a large calorie load when the body is most receptive, ensuring energy and nutrient replenishment.

Post-Training Supplements: Creatine

Creatine monohydrate is a standout supplement:

•  Use 5g per day, avoiding other forms.

•  Uptake is enhanced by insulin/exercise, but benefits diminish with longer exercise durations.

•  Ideal for sprint conditioning, less so for cardiac output work.

Post-Training Supplements: Carnitine

L-Carnitine/L-Tartrate (2g twice daily, one dose post-exercise) offers specific benefits:

•  Increases androgen receptors on muscles.

•  Reduces muscle damage, useful during overreaching phases or in-season.

Post-Training Supplements: Antioxidants

Antioxidants can aid recovery:

•  Popular options include tart cherry juice and green/black tea combinations.

•  Benefits include reduced soreness, post-exercise inflammation, and muscle damage—though excessive use may have downsides.

Putting It All Together

Post-training fueling should align with training load and performance goals, relying heavily on a solid nutrition foundation. Timing (within 30-60 minutes), a 3:1 or 2:1 carb-to-protein ratio, and hydration with electrolytes are practical steps. Supplements like creatine, carnitine, and antioxidants can enhance recovery when used strategically.

Stay consistent, listen to your body, and build on this foundation for sustained progress!