It’s all too common for people to get hyper fixated on making sure they’re fuelled up for a session, or that they’ve got the right fuel for the job while they’re out there on the bike or the trail. But when it comes to aftercare, it’s also an afterTHOUGHT for many. And while it doesn’t seem like as an important part of the equation, the truth is, if you get it wrong, you could be leaving gains on the table…
The Recovery Window
Many have said the idea of the recovery window is not as vital as previous studies have suggested, but particularly for endurance athletes, the message is this: The first 30-60mins after your training or racing are still considered the “golden hour” and while you can replenish protein and glycogen stores after this time, it’s much less effective.
After training, your muscles are like a sponge in an oasis – they’re primed to soak up nutrients that repair tissue damage, restore glycogen, and reduce soreness. Less efficient recovery means a sluggish start to your next workout, more muscle soreness, and the sneaking feeling that you’re just not improving like you could. So that means making sure you’re targeting protein for muscle repair and synthesis and also carbohydrate to replenish those valuable energy stores in the form of glycogen in muscles and liver.
Essentially, if you want consistency – which at the end of the day is what moves the needle whichever way you look at it – you need to consider what your refuelling plans are right after your session to make sure you can bounce back for the next session and keep those gains coming.
Muscle Repair and Protein Synthesis: Feed the Rebuild
During intense exercise, tiny tears occur in your muscle fibers. These micro-tears are part of the process; they’re actually what triggers muscle growth and strength gains. But here’s the kicker—your body needs protein to complete this repair process. Skimping on protein post-training means those muscles won’t repair fully, and you’ll either miss out on strength gains or be more susceptible to injury.
Ideally, you’re looking for about 20-25 grams of protein in your post-session meal or snack, paired with carbs to help shuttle amino acids to those muscle tissues quickly. So if you’re in the habit of heading straight from the pool or track to whatever food you can grab—consider upgrading that habit. Think eggs and toast, a quality protein shake with fruit, or yogurt with granola. These balanced options can make or break your training week.
Calming the Cortisol Storm
Training, especially endurance training, raises your cortisol levels. Cortisol is a stress hormone, and while it’s beneficial during exercise (helping you stay alert and focused), prolonged high levels of it can hinder recovery, disrupt sleep, and throw your metabolism out of whack. Eating after training, especially carbohydrates, helps lower cortisol back to normal, giving your body the signal to begin the recovery phase.
Plus, eating after a workout signals to your body that it’s safe to start the restorative processes – yes, food literally tells your hormones to chill out, which is critical for long-term athletic resilience and staying well and full of energy in your non-athletic life too!
The Long Game: Consistency, Not Heroics
Missing one post-workout meal won’t ruin your training life, but consistency in skipping refuels definitely will. Each undernourished recovery session takes a small toll. It’s like having a credit card balance that keeps piling up – eventually, you’ll hit your limit, whether that’s in the form of an injury, burnout, or plateaued performance.
For age-group athletes with packed schedules, remember: you don’t need the perfect meal. You need a balanced meal with carbs, protein, and a bit of fat to keep the recovery process humming along. A chicken sandwich, a bowl of Greek yogurt with granola and berries, or even a smoothie with oats and nut butter can be enough to keep you moving forward without cooking up an elaborate feast.
Putting It Into Practice: Intentional Refueling Strategies
It’s all well and good knowing the theory, but how do we actually execute that?
- Prep or Plan Ahead: Make or plan your post-workout meal before your session, so it’s ready to go when you finish. Batch cooking a few simple options means you’ll have quality recovery food waiting, even when you’re not in the mood to think about it. Also think about what you’re most likely to be able to eat, or what you like. Your first post-race meal might not be packed with veggies and fibre! It might be a plate of chicken nuggets and chips!! But it’s knowing the thing that’s going to get you bouncing back to be able to eat the usual health filled meals as quickly as possible as well as making sure you’re getting in that magic mix of protein and carbs for immediate replenishment.
- Pack Smart Snacks: If you’re on the go, pack snacks that give you carbs and protein. Protein bars, chocolate milk, sandwiches, things you can carry that you kNOW you like to eat post-training or racing are the key. It’s also a good opportunity to make use of sports specific products here like shakes and bars, but remember that it shouldn’t cost a fortune and if you don’t want to smash expensive recovery shakes in, chocolate milk is just as good!
- Know Your Numbers (But Don’t Obsess): Aim for a rough ratio of 3:1 carbs to protein, which can be adjusted based on the length and intensity of your workout. Start with around 30-50 grams of carbs and 15-25 grams of protein, then listen to your body from there.
- Don’t Wait for Hunger: Often, your appetite won’t show up until much later (thanks, adrenaline), but if you wait too long, your recovery won’t be as efficient. Even a small snack right after training can bridge the gap until you’re ready for a full meal. And remember liquids can help to bridge that gap (think protein smoothies or milkshakes as above as examples).
The Bottom Line: Refuel Like Your Future Self Depends on It
The pre-training ritual might be all about getting you through today’s session, but post-training refuel is what sets you up for tomorrow’s progress. Whether your goal is to go faster, stay injury-free, or just feel more balanced in your training, refuelling promptly and well isn’t an “extra”, it’s essential.
So, next time you’re tempted to skip the refuel, remember that each missed opportunity for recovery is an opportunity lost. Keep your recovery game as sharp as your training, and give your body the respect it needs to rebuild stronger, session after session.
Want more recovery and refueling tips tailored to your goals? Why not sign up to the Bolt-On programme? It’s an in-app online coaching method specifically designed to meet your needs alongside the coaching you’re already receiving for your sport. It means no extra time commitment and a much lower price than another personal coaching service, with all the benefits of a tailored nutrition tracking service to help you perform this winter and beyond! You can apply here for the Bolt-On programme.