What Should I Eat After My Workout?

My tips on how to optimize your post-exercise and post-race refueling.

[@ironmantooltime]

Still ahead of the curve Dave!

[@EricGlenn]

I can use this with my workout this afternoon! I do this most of the time as my body just kind of likes it this way. Thank you. Excellent info

[@ejohnnywalker]

Thanks for such nice tip!!! I will adopt after exercise in swimming pool!

[@Jester123ish]

Great, Scott!

[@RedShipsofSpainAgain]

Dave, to clarify, we should still be taking in simple carbs while doing our hard training workouts, right? Because we need to have sufficient glucose to complete the training workout at the target intensity and target duration. But then after finishing the workout, we should abstain from any food for 40 minutes? What if towards the end of our workout, we're bonking and need a gel or some other simple sugars to get us through. That seems like it would be "cheating", since we could technically take a big serving of gel 3 minutes before we finish the workout and technically that would still qualify as "fueling DURING the workout" rather than AFTER the workout, even though it's only by a few minutes. So when, during our workout, should we take in our last fuel for that workout?

[@andrew-andrew-andrew]

Hello Dave! Could you please clarify a couple of things? 1. Do I need to wait 40 minutes before taking some protein after all types of activities? Tempo runs, strength sessions, recovery runs? 2. Is it okay to take BCAA during strength sessions. I feel like it helps me to be more efficient. Thank you!

[@DaveScott]

Andrew, 1. Higher intensity efforts will elevate the circulating levels of Human Growth Hormone and Testosterone. Allowing the longest period for these levels to circulate in your system enhances muscle repair and growth. A quick shot of carbohydrates immediately after exercise suppresses these benefits. There are many additional factors including intake prior to exercise, total exercise intensity and duration. Plus if you're eating a higher carb diet or have shifted to Nutritional Ketosis, these are factors that affect post-exercise fueling. When strength training, tempo training, VO2 sets, wait at least 40 min post-exercise regardless of a carb- or fat-based diet. Recovery session wait 1 - 2 hours. This will accelerate your post-exercise fat burning. 2. BCAA during the session is fine if there is higher intensity and you have not fueled for 2 hours prior to the exercise session. Andrew, without knowing your lean mass, exercise duration & intensity, fueling before and after, my answer just scratches the surface. I encourage you to consider joining my Dave Scott Tri Club, where I’ll present specific guidelines on optimal nutrition for triathletes. Check out club.davescottinc.com for details.

[@johnk3137]

Funny that you say wait 40 minutes to refuel. My wrestling coach told me that in the late 70s and for the last few decades I thought he was so wrong.

[@DaveScott]

Save that cookie for later!

[@fkeopfkeop]

Thanks for the tip. But I think this is kind of contradictory to what authorities in sports and nutrition are recommending.

[@DaveScott]

For years we've been encouraged to over-consume simple carbs. This has been the source of not just race day disasters, but also longterm health problems. Scientific validation for Low Carb High Healthy Fat (LCHF) diets is increasing every day. Give it a try!

[@na-dk9vm]

Ok Dave, so I'll wait at least 40 mins to have carbs after my hight intensity session . Is that also the case for weight training , to wait at least 40 mins post workout to have food ???

[@DaveScott]

Yes it is!

[@freeridefried]

Could you share the source of this? Also, I think when calculating the timing, you need to factor in digestion time (varies depending on protein source).