How should meal composition vary by workout?
Written by
Chen Jialiang
Reviewed by
Prof. Graham Pierce, Ph.D.After exercise, nutrition composition needs to be adapted to the type of exercise involved to maximise the recovery benefit. Endurance-type energy depletes glycogen and therefore requires a high intake of carbohydrates, whereas strength training demands a higher intake of protein, which is important for repairing muscle microtears incurred during the training process. The optimum stress to the body and the most effective repair processes and restoration of the body from these stresses will be served by adapting the correct nutrition to the stresses incurred.
Endurance Focus
- 60% carbs for glycogen restoration
- 25% protein for muscle maintenance
- 15% fats for sustained energy
- Immediate carb intake within 30 minutes
Strength Focus
- 40% protein for muscle repair
- 40% carbs for energy replenishment
- 20% fats for hormone support
- Protein priority within 2 hours
HIIT Balance
- 45% carbs for rapid recovery
- 35% protein for muscle preservation
- 20% fats for inflammation control
- Combined intake within 60 minutes
Utilize combinations of effective meals tailored to your specific workouts. For marathon recovery, I will add together dates and rice protein for rapid glycogen replenishment. For post-resistance workouts, I prefer chicken with rice, aiming for a ratio of approximately 40 grams of protein to 40 grams of carbohydrates. After a HIIT workout, I choose meals that are balanced, such as salmon and quinoa bowls, ensuring that I have at least 60 minutes to enjoy the meal.
Make portions that are easy to digest using hand measurements. Protein portions should correspond to the size of your palm, while your cupped hand should account for carbohydrate portions. I show clients how to do this with visuals rather than calorie counting. A female runner's plate will vary significantly from that of a male lifter, as there are differences in body size and types of exercise.
Steer clear of a cookie-cutter approach. Endurance athletes who under-consume carbs suffer from chronic fatigue; strength trainers who forgo protein won't develop muscle. I create tailored programs that utilize sweat rate data and performance metrics, ensuring the nutrition of each client is consistent with the training stressors and recovery needs of their individual program.
Tailor the diet to meet individual needs beyond the general categories. Consider also environmental effects and personal metabolism. Hot weather increases the electrolyte requirement regardless of the type of activity. At the same time, the flexibility of metabolism means carbohydrate tolerances may vary. I adjust the composition of the meals monthly, based on feedback from the athletes regarding their metabolic performance and energy levels.
Read the full article: Post Workout Nutrition: Ultimate Guide for Recovery
