Important notes about post-workout nutritional supplementation

Important notes about post-workout nutritional supplementation

Sports activities not only help improve health but also help create a beautiful and attractive figure. However, an important factor that cannot be ignored in this process is nutrition. Eating properly is not only an important key but also a decisive factor in success in health and physical exercise.

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Exercising alone is not enough, it must be combined with nutritional supplementation


1. Post-workout nutritional supplementation is very important

After completing a workout, proper nutrition is extremely important to help your body recover and optimize your results. During exercise, muscles consume their glycogen stores, and some protein in the body is also broken down and damaged. This leads to muscles feeling tired and needing additional energy and nutrients to recover and regenerate.

1.1 Nutrients to supplement after exercise

1. Protein: After exercise, the body needs amino acids from protein to repair and rebuild muscles that were destroyed during exercise. Consuming a sufficient amount of protein immediately after a workout session will help the body recover quickly and enhance muscle regeneration. For every kilogram of your weight, you should eat 0.3 to 0.5 grams of protein immediately after your workout session.

2. Carbohydrates: After exercise, glycogen sources in the body have been consumed. Supplementing carbohydrates after a workout session will help rebuild these glycogen sources. The amount of carbohydrates needed will depend on the type of activity you performed.

For endurance activities like swimming or jogging, you will need to consume more carbohydrates than when hitting the gym. An amount of about 1.1 to 1.5 grams of carbohydrates per kilogram of body weight will help effectively regenerate glycogen after a workout session.

3. Fat: Although consuming fats after a workout session can slow down nutrient absorption, they are still necessary to provide the body with energy and nutrients. Healthy fats like omega-3 fatty acids can help reduce inflammation and aid in the recovery process. A post-workout meal should include some healthy fats from sources such as seeds, olive oil or pistachios.

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The nutritional supplement menu is full of essential groups of substances after exercise

1.2 combine reasonable ratios of nutrients

1. Protein and Carbohydrates: Golden ratio 3:1

To aid muscle recovery and glycogen replenishment, a commonly recommended ratio is 3 parts carbohydrates: 1 part protein. This ratio helps provide enough energy for the body, while also supporting muscle regeneration and repair.

For example, if you weigh 70 kg, you need about 21-35 grams of protein and 77-105 grams of carbohydrates after a workout. A sample meal might include:

  • 1 cup Greek yogurt (about 20 grams protein)
  • 1 banana (about 27 grams of carbohydrates)
  • 1/2 cup oats (about 27 grams carbohydrates)
  • A little honey or dried fruit for extra carbohydrates.

2. Healthy fats: Balanced and reasonable

Although fats can slow down nutrient absorption, they still play an important role in providing energy and supporting recovery. However, you should limit the amount of fat after a workout session so as not to affect the rate of protein and carbohydrate absorption.

A small amount of healthy fat, about 10-15% of total calories from the post-workout meal, is reasonable. For example:

  • 1 tablespoon olive oil (about 14 grams of fat)
  • 1/4 cup pistachios or almonds (about 15 grams fat)


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Combine in the correct ratio between nutrient groups

1.3 Appropriate time for nutritional supplementation

Breakfast plays an extremely important role in our daily diet. Maintaining a regular breakfast habit not only helps reduce the risk of obesity, diabetes and heart disease, but also provides the necessary energy for muscles and brain to function at their best.

Especially when you actively exercise, having a healthy breakfast becomes extremely important. Skipping breakfast can make you feel tired or lacking energy throughout the workday, which will affect your performance later in the workout.

Choosing the right foods for breakfast is an important part of this. Instead of choosing simple carbohydrates like bread or doughnuts, focus on sources of fiber and protein to keep you feeling full longer and provide your body with lasting energy.

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Breakfast provides enough nutrients for a day of training

Some basic principles for a healthy breakfast include:

  • Use oats or whole grains instead of refined grains that are high in sugar. Combine them with milk or yogurt for added protein.
  • When baking, replace part of the all-purpose flour with whole grains and add a little cheese to enhance flavor and nutrients.
  • If you love bread, choose whole-grain bread and combine it with eggs, peanut butter or another source of protein to create a balanced and nutritious breakfast.

Remember, starting a new day with a healthy breakfast not only helps improve your health but is also the foundation for success in exercise and daily work.

Your post-workout meal should be consumed within about 45 minutes of finishing your workout session. This helps the body begin the muscle recovery and regeneration process as soon as possible. You can choose dishes that are easy to consume and rich in protein and carbohydrates such as grilled chicken, fried eggs, or salmon with vegetables.

2.What should you eat to get adequate nutrition

There are many food combinations you can use to create nutritious post-workout meals that provide all the important nutrient groups.

2.1 Suggest some nutritious menus

  1. Fried eggs with butter, served with toast.

  2. Delicious cheese and fresh fruits.

  3. Crispy crackers with tuna.

  4. Grilled sweet potatoes and salmon.

  5. Peanut butter combined with rice cakes.

  6. Quinoa combined with pecans and berries.

  7. Almond butter and whole grain toast.

  8. Skimmed milk combined with cereal.    

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Besides, making sure to drink enough water after exercise is also extremely important. Providing enough water for the body helps internal functions work more effectively, thereby optimizing your performance in exercise.

When you exercise, loss of water and electrolytes through sweating is inevitable. Therefore, replenishing fluids after a workout session not only helps with recovery but also improves your workout performance.

Remember to drink enough water if you plan to exercise shortly afterward. It is important to maintain a healthy diet combined with regular exercise to get the best benefits for your health.

2.2 Foods to avoid after exercise.

In fact, maintaining healthy eating habits is even more important. However, after a workout session, you need to avoid certain foods to protect your health. Below are three foods you should limit after working out at the gym or any type of sport.


Although coffee can help energize and improve exercise performance if consumed before a workout, drinking coffee after a workout is not a good idea. Coffee contains caffeine, a substance that can cause dehydration in the body.

In addition, caffeine can also increase levels of the hormone cortisol, which causes stress. Although cortisol is essential for many body functions, too high cortisol levels can lead to inflammation, cardiovascular problems, immune deficiency and endocrine disruption. So after a workout, it's best to drink water instead of coffee.

2. Greasy items

Fried and greasy foods should be avoided after exercise. Not only do these foods lack nutritional benefits, but they may also contain trans fats, which are harmful to your health. Exercise is a stressful process for the body, so after a workout session, you need to supplement with micronutrients and nutritious foods to help your body recover and regenerate energy.

3. Smoothies contain sugar

Protein smoothies are a popular choice for recovery after an intense workout. However, not all smoothies are healthy. In particular, smoothies that are high in sugar or protein powders that are high in artificial sweeteners and chemicals should be avoided. These ingredients can reduce the effectiveness of the recovery process and have a negative impact on overall health.

Remember, choosing the right foods after exercise is key to optimizing results and maintaining long-term health.

3.Some consequences from applying nutritional supplements incorrectly

There are many people, including professional athletes, who do not pay attention to nutritional recovery after exercise. They often skip meals or eat too late after training, leading to difficult health consequences. Prolongation of this condition can lead to weakness and deformation of body parts. Some typical problems include:

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  • Muscle pain: After exercising, the body often falls into a state of fatigue. Instead of eating to replenish energy, many people skip this because they are too tired or have muscle pain. Lack of timely nutrition makes muscle pain more severe and hinders subsequent training sessions. To reduce muscle soreness and shorten recovery time, you should eat a snack rich in protein and carbohydrates immediately after exercise.

  • Fatigue and exhaustion: many people exercise too hard, leading to temporary fatigue and exhaustion. If electrolytes and nutrients are not promptly supplemented, the body can easily fall into a state of reduced protein absorption. The liver will not produce and store enough glycogen needed to start the protein absorption process, leading to muscle failure to regenerate, easily causing exhaustion or fainting.

  • Risk of injury: When the body is tired, the brain cannot control body activities well. With just one exertion, the risk of injury will be very high. If you feel unwell or dizzy, it's best to rest or do lighter exercises.

  • Muscle weakness: Failure to properly restore nutrition after exercise will cause muscle loss, and even if you exercise regularly, you will not achieve the desired results. Muscles can even weaken and atrophy.

To ensure health and achieve the best results during exercise, pay attention to nutritional recovery after each workout session.

Refer to some Garmin watch models below to monitor nutrition, exercise time and health 24/7:

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