We spoke to Vhi Registered Dietitian & Performance Nutritionist, Evan Lynch, about nutrition and hydration tips prior to a run or workout, and now he’s explaining all we need to know when it comes to post-exercise nutrition. 

Understanding post-exercise nutrition 

What you consume after exercise is very important for recovery, readiness to train again and for avoiding stress injuries (injury to your muscles, tendons or nerves caused by repetitive use). If you're doing a 10k run like the Vhi Women’s Mini Marathon, or a workout that requires a similar level of effort, here’s a good way to frame the timing of your meals afterward:

• The initial or acute recovery period, 20 to 30 minutes after a workout
• The 60 minutes or so after a workout

Initial or acute recovery period

When you exercise and then you stop, your heart rate and blood pressure take about 20 minutes to go back to ‘normal’ or a state of rest. Essentially, your body is still exercising for 20 minutes after you stop moving. If you eat high-GI carbohydrates (these are just carbs that absorb into your bloodstream quickly, like cereal, rice or bread), within 30 minutes of finishing a workout, they will absorb into your bloodstream and get to work faster. So, you’re helping your body to recover and get ready for your next training session pretty much as quickly as possible.  

An hour post-workout

Your ‘one-hour later’ meal should have roughly a gram of carbohydrates per kilo of your bodyweight. If you weigh 80kg, you should consume about 80-100 grams of carbs. With post-exercise hydration, the same idea applies as pre-exercise hydration ─ don’t overdo it, drink slowly and steadily over time, and consider isotonic water and electrolyte tablets after you’ve sweat and lost essential minerals like sodium. 

The role of protein in recovery

It’s long been believed that you need to consume protein very quickly after exercise so your body can recover. The truth is, if you eat enough protein each day (anywhere from 1.2g to 2.4g, per kilo of bodyweight, depending on things like age, past medical history and the exercise you’re doing), you don’t need to consume more in addition to this, straight after a workout. Instead, you need to focus on carbohydrates. Tip: if you’re conscious you haven’t hit your recommended amount of protein, chocolate milk is a great source of both protein and carbohydrate!

Do women need any additional nutrients post-exercise?

Generally, no, women don’t need any additional nutrients after a workout, when compared to men. Depending on your life stage, you may have specific considerations to keep in mind, however. For instance, during menopause you have an increased risk of osteopenia and osteoporosis, which can make bone stress fractures (bone fractures caused by repeated stress over time) more of a risk. Your healthcare provider or dietitian can advise on your calcium levels to help with this, and to ensure your diet is rich in calcium sources like dairy, tofu, bread and fortified cereals. 

Some women might have iron deficiency due to menstruation, and this can really impact energy and performance. But it’s important to note that if you think you might have an iron deficiency (symptoms can include lack of energy, pale skin and shortness of breath), visit your healthcare provider for blood tests to check. Don’t start taking iron supplements unless you’ve been diagnosed with low iron. People sometimes take iron supplements as a preventative measure, but this isn’t effective and can increase your risk of hemochromatosis (a build-up of iron that can cause damage to your organs if left untreated). If you have any dietary or health concerns, always consult with your healthcare provider about your exercise routine. 

Make sure to read my blog, ‘Your guide to eating before exercise’, to make sure you give your body the proper fuel it needs before a workout. 

This content is for information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek advice from your GP or an appropriate medical professional if you have concerns about your health, or before commencing a new healthcare regime. If you believe that you are experiencing a medical emergency call 999 / 112 or seek emergency assistance immediately.