Post Workout Nutrition For Cardio Routines

This is a particularly bold statement, but it’s one hundred percent true. Runners, cyclist, triathletes and anybody doing cardio might be prone to thinking that once a training session’s done, that’s it. You don’t need to think about working out again until your next session rolls around.

But not only is this approach sub-optimal, it’s downright detrimental to progress.

Post workout nutrition is not only responsible for helping your body recover from the session you’ve just done, but it kicks off preparation for your next session. If you finish a run, swim or bike ride at eight or nine o’clock in the evening and have another session planned for seven the next morning, you’ve not got a lot of time between workouts and getting up an hour before tomorrow’s training to throw down some food or a shake definitely isn’t enough to get you adequately fueled up and energized. Even if you have 24 or 48 hours until you train again, it’s vital you get the recovery process started ASAP.

There’s no doubt about it – training can be seriously demanding. While cardio might not cause as much muscle breakdown and tissue damage as weightlifting, the body still goes into a catabolic state – meaning it breaks down tissue and goes into an oxygen debt. These can leave you run down, fatigued and decrease performance in your next session.

If your muscles are still sore, and you feel generally weak and unmotivated how do you think your next session’s going to be – probably pretty hard going?

After training, timing is crucial. You’ve only got a small window of opportunity to get recovery under way. The good thing about training is that it makes your body ultra receptive to nutrients. The main benefit is that nutrient partitioning is increased. Nutrient partitioning refers to what your body does with the food you eat.

Under normal circumstances when you’re at work, sitting on the couch at home or relaxing on vacation, where your food is stored is pretty much determined by your calorie intake. Eat an excess of calories and you’ll store protein carbs and fat mainly as adipose tissue -- body fat basically. However if you’re in a calorie deficit, these nutrients are more likely to be used for energy. Fat and carbs will be stored to be used for energy fairly shortly while protein will go to your muscles.

Training will put you in a state more similar to when you’re in a calorie deficit. Carbs and fat will be used to help repair damaged tissue and replenish your body’s carbohydrate stores and energy levels, while protein will aid in muscle recovery. In short, your body uses nutrients better after a cardio session, so it makes sense to take in some food within 30 to 60 minutes of finishing.

Food, Hydration and Supplements

There are three pillars to a successful post workout cardio protocol.

As per nutrient partitioning, you want a blend of protein, carbs and fat in your post workout meal. If you don’t feel like eating a meal as soon as you finish, or you have to drive home or get to work immediately after your session, don’t sweat it, have a recovery shake as discussed a little later in the supplements section, then a solid meal one to two hours later.

Protein

Protein is vital, but often associated more with bodybuilders than cardio athletes, even though it’s equally as important.

You need protein to repair the damaged muscle tissues and even if your muscles aren’t feeling particularly sore now, they will be later on as delayed onset muscle soreness (DOMS) can take up to 24 hours to occur, and even if you don’t feel sore at all, muscle damage will still be present.

Carbs

Carbs are up second although in reality they may even be the most important of the three food groups. Carbs increase protein synthesis, meaning they shuttle protein to your muscles quicker than if you ate protein on its own, thus getting recovery underway in double quick time.

Carbs are also responsible for replenishing your blood sugar levels and stored carbohydrate. When you train your body uses carbs for energy, so it’s vital you replace these in your post workout meal. The amount of carbs you need will vary depending on the intensity, duration and type of exercise you were doing.

Fat

Fat is another variable nutrient. You don’t necessarily need to go out of your way to add a lot of fat to your post workout meal but it does serve a purpose. Fat is calorie-dense so can help replenish energy even further and a small intake of fat can also boost protein absorption. Add a teaspoon of olive oil or coconut oil, butter or nut butter or an ounce of mixed nuts or avocado to your protein and carbs.

Hydration

When you perform cardiovascular exercise, you sweat. A lot. Replacing this lost water is critical as just a small drop in fluid levels can lead to dehydration which is a major factor in reducing performance.

The key is to use your urine color as a guide. Ideally it should be close to being clear, with just a slight yellow tint. Any darker and you’re likely dehydrated. Your body can only absorb roughly one liter of water per hour, so aim to consume two liters in the two hours directly post workout.

To further aid hydration, consider an electrolyte based sports drink. You also lose vitamins, minerals and electrolytes in your sweat so a drink designed to replenish these can help. Any isotonic drink will work fine but if you get one with carbs in too, remember to include these in your total carb intake for your protocol.

Supplements

As mentioned, protein powder and sports drinks may aid in post workout recovery, as will pre-made recovery shakes. These generally have a three to one ratio of fast digesting carbs to protein and are a great quick fix if you can’t get a solid meal straight away.

Supplements certainly aren’t necessary, but there are a few others that may help after a grueling training session.

Multivitamin

Extra vitamins and minerals can aid recovery by maintain a stable internal body environment.

Fish Oils

The omega-3 fats in fish oils are anti-inflammatory, which can reduce muscle and joint soreness.

BCAAs

Branched Chain Amino Acids are a more readily available, rapidly absorbed form of protein, so get to your muscles quicker.

Glutamine

Glutamine has been shown in studies to reduce post training soreness.

Leucine

Another amino acid that boosts insulin sensitivity so that carbs are used more efficiently and increases protein synthesis.

Post workout nutrition is important as pre workout nutrition for cardio. You wouldn’t skip your pre workout or pre race meal, so don’t skimp on post workout either.