Foods to keep your strength training on track

food after strengh header

Foods to eat after a strength workout

Are you aiming to gain muscle, boost strength, and improve your balance and stability? That’s great to hear! Strength training has been shown to reduce your risk of chronic diseases, such as diabetes, heart disease and osteoporosis. 

In order to achieve your strength goals, regular training sessions are required. However, just turning up to the gym isn’t enough. Nutrition plays a vital role in translating your physical efforts into real results, particularly post workout. 

Many people make the mistake of crash dieting, or cutting carbs, when trying to get ‘ripped’. This is a big mistake – you cannot build or repair muscle tissue with insufficient macronutrients – you’ll end up with a stress injury rather than a six-pack. It is also a mistake to use junk foods to meet your increased calorie needs – also known as ‘dirty bulking’. You may nullify many of the positive outcomes strength training can achieve. 

It doesn’t matter if you lift heavy weights for low reps, or low weights for high reps - your post-workout nutrition targets remain the same. We’ve created a list of nutrients and foods to help you understand what’s required, and to create your own recovery plan. 

High biological value (HBV) protein
Proteins provide the building blocks for new muscle tissue – necessary for repair and growth post workout. In particular, foods containing ‘high biological value’ (HBV) protein contain all essential amino acids, including leucine and isoleucine. These amino acids, in particular, play a special role in muscle recovery. By facilitating muscle repair, HBV protein can also prevent next-day soreness (or ‘DOMS’) and long-term strains, tears and injuries. 

Studies show that the ideal total HBV protein target for men and women is between 20-30g, within 60 minutes post exercise (2). In addition, a regular intake of HBV protein throughout the day is also advised. This is because strength training will increase the rate at which your body uses protein over a 24-48 hour period, and unlike fats or carbohydrates, the body cannot ‘store’ excess protein for later use.

Food sources of HBV protein include animal meats, poultry, fish, eggs, dairy, soy and protein powders. For vegans, you can combine wholegrains with legumes in order to mimic an ‘HBV’ protein. For example, baked beans on multigrain toast, or a freekeh and chickpea salad. 

Low GI carbohydrates 
One important aspect of strength training recovery is replenishing your glycogen stores. The best way to do this is with carbohydrates. If you skip carbohydrates in your post workout meal, you risk losing some of your protein intake to gluconeogenesis for glycogen storage. Gluconeogenesis from proteins is an inefficient process – and with much of your precious protein being ‘wasted’ in order to refuel, you may fall short of your muscle repair and growth goals. In turn, this can jeopardise your recovery and increase your risk of injury (1).

Experts recommend approximately 0.8g/kg body weight of carbohydrate within 60 minutes post workout, in order to properly replenish your glycogen stores (2). For example, if your current weight is 60kg, your carbohydrate goal would be 48g. Excellent sources include wholegrains, seeded bread and crackers, rolled oats and high fibre cereals, sweet potato and fruits.

If you’re concerned about gaining weight, just remember - post workout is the BEST time to consume carbohydrates. Your body is still in an ‘energy burning’ zone, and the carbs you consume are less likely to be stored as body fat (3). 

Electrolytes
In a busy, heated, indoor gym environment, sweating heavily can cause a loss of vital electrolytes - sodium, potassium, magnesium, and calcium. These electrolytes assist in maintaining bodily-fluid balance, and with nerve and muscle function. A minor drop in electrolytes may result in fatigue, headaches, cramping and reduced performance (4), so replenishing them after a power and strength workout is paramount! Sources include fresh fruit and vegetables, legumes, nuts and seeds. 

B Vitamins
Rapid bursts of energy output during strength training demand efficient oxygen transport throughout the body, for energy production. Oxygen transport pathways, including the synthesis of red blood cells, rely on B vitamins such as thiamin, riboflavin, B-6 and B-12. Studies have shown the exercise can cause B-vitamin stores to diminish, so regular replenishing is essential (5). You can find B vitamins in a wide variety of foods, including wholegrains, dairy, lean meats and, of course, Vegemite!

Omega-3 fatty acids
Omega-3 fatty acids, including EPA, DHA and ALA, are powerful anti-inflammatories. As well as reducing blood pressure and cholesterol, omega-3’s have been shown to reduce inflammation in muscle tissue post exercise, and delay/prevent muscle soreness and injury (6). Oily fish, such as salmon, sardines and ocean trout, are excellent sources of EPA and DHA, whilst linseeds/flaxseeds, chia seeds, walnuts and soy products are excellent sources of ALA.

With these nutrients in mind, here are our top meal and snack ideas post workout:

Meals:
Protein smoothie with 1 banana, 2tbs rolled oats, 1tbs chia seeds, 1 handful of greens, calcium enriched almond milk, and your chosen protein powder (make sure it contains all essential amino acids!)
Soy and linseed toast with two poached eggs, avocado and tomato, and a sprinkle of feta 
Large wholegrain wrap with grilled chicken, hummus, and three veg salad 
Quinoa and vegetable salad with 100g tuna and a handful of pumpkin seeds
Grilled salmon fillet with roasted sweet potato and steamed green vegetables
Vegan option: Tofu and vegetable stir fry with brown basmati rice
Vegan option: Wholemeal pasta with lentil ‘bolognese’ and nutritional yeast for parmesan

Snacks:
Snack pack of sliced apple, cheese cubes and walnuts
170g high-protein yoghurt with berries and 1tbs natural muesli
Smoked salmon with avocado on multigrain toast
Cottage cheese, tomato and Vegemite on wholegrain crackers
For vegans: A non-dairy latte and a homemade protein ball (made from vegan protein powder, nuts and dates)
Samantha Stuk Posted by: Samantha Stuk

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    a blmidia/imakeTake a icn-leftlmstyl background-image: url(/~ me /images/artiidrs/pa >Fuel Your Life Diete">a he>pa >aladhy>>>>>>>>>>>>>>>>>>>>>>>>healthy>>>>>>>>>>>>>>>>>>>>>>>>hs< idimindex-G" thy>>>>>>>>>>>>>>>>>>>>>>>>>>>> https://wcm.goo lifeseidd>clubs.com.au/
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    pa >Siobhan McGirlhe>pa >aladhy>>>>>>>>>>>>>>>>>>>>>>>>healthyhy>>>>>>>>>>>>>>>>>>>>>>>>>>>>hy>>>>>>>>>>>>>hyhy>>>>>>>hyhyhy>>>>hyhy>>>>>>>>>>>>>hy>>>>hyhyhy>>> > if (window.isArtiidrIndexPage) {hy>> $.cookie('Goo life.BackButtonLink', document.URL, { expires: 7 });hy>> }hyhy>>> $(document).ready(function () {hy>> // first thing we wa t to do is check the url a-q see if the cookies match up. We may need to reload the page so no poi t doi g the rest of this stuff.hy>> //checkCdubPage();hyhy>> //Remove memu footer posetion when too much content.hyhyhy // Request location from userhy if (navigator.geolocation) {hy>> //navigator.geolocation.getCurrentPosetion(function (pos) { }, function (error) { });hy }hyhy>>> // if there is a submitAjaxPage() defined on the pages that were loaded i to this layout then set it up to be used.hy if (typeof submitAjaxPage != 'undefined') {hy $('form').submit(function () {hy submitAjaxPage();hy return false;hy });hy }hyhy>>> // if there is a goo lifePageLoaded() defined on the pages that were loaded i to this layout then call it now.hy>>> if (typeof goo lifePageLoaded != 'undefined') {hyhy>>> goo lifePageLoaded(location. );hy }hyhy>>> function closeOverlay(e) {hy>> if (typeof e != 'undefined') {hy .preventDefault();hy }hy $(".idub-wrap i put[type=text]").val("");hy $(".idub-wrap").removeCdiss("visible");hy $(".selector-maskq).removeCdiss("visible");hy $("htmlq).removeCdiss("fixed");hy }hyhy // Close club overlay viewhy $(".selector-mask, .pod-mobile-navq).click();hy $(".closeBtnq).click(function (e) {hy>> closeOverlay(e);hy });hyhy hy });hy //$('.club-menu .more, .mobile-seider li.more a').on('click', function(e){hy>> // .preventDefault();hy // loadCdubOverlay(2);hy //});hy function loadCdubOverlay(re rectToCdubPage) {hy>> if ($('.club-wrap').children().length < 1) {hyhy>> // Load club overlay viewhy $('.club-wrap').load('/Goo life/MoreCdubsOverlay/LoadOverlay?re rectToCdubPage=' + re rectToCdubPage, function () {hyhy // Show club overlayhy $('.club-wrap').addCdiss('visible');hy $('.selector-mask').addCdiss('visible');hy $('html').addCdiss('fixed');hy if ($.cookie('Goo life.CdubShortlist') == '') {hy //$(".club-wrap a.closeBtnq).hide();hy }hy });hyhy } else {hy // Show club overlayhy $('.club-wrap').addCdiss('visible');hy $('.selector-mask').addCdiss('visible');hy $('html').addCdiss('fixed');hy if ($.cookie('Goo life.CdubShortlist') == '') {hy //$(".club-wrap a.closeBtnq).hide();hy }hy }hy }hy he>criptthyhyhyhy > var shortCdubListCookieName = 'Goo life.CdubShortlist';hy /*hy Select Club is used to select a club from a button click or some other similar event. Issues with iOS setti g cookies a-q server re rects has made this more complicated than it neededhy to be. It does the following:hy 1. Get the current cookie short club list.hy>>> 2. Talk to the server (via MoreCdubsOverlay/SelectCdub). It pisses the selected club id plus the current cookie list. The server will return the updated cookie list (it doesn't set it!)hy>>> 3. Set the cookie for the new short club list.hy>>> 4. Tak appropriate action whgch could be re rect back to the club page or simply refresh the current page.hy>>> */hy>>> function selectCdub(id, re rectToCdubPage, hashLoc) {hyhy>>> // get the current cookiehy>>> var cookieValue = $.cookie(shortCdubListCookieName) && $.cookie(shortCdubListCookieName).toLowerCase();hy if (!cookieValue)hy>>> cookieValue = "";hyhy>>> // prepare the url we wa t to call to let the server we'd like to change the club.hy>>> var = "/Goo life/MoreCdubsOverlay/SelectCdub?clubIdim + id + "¤tCdub/im + cookieValue;hy // make the ajax call to the serverhy $.ajax({hy type: "GET",hy url: ,hy contentType: "application/json; charset=utf-8",hy dataType: "json",hy success: function (data) {hy // set the cookie to the latest club shortlisthy $.cookie.raw = true;hy $.cookie(shortCdubListCookieName, data, { path: '/', domain: 'goo lifeseidd>clubs.com.au', expires: 1000 });hy console.log("dataim + data);hy console.log("re rectToCdubPageim + re rectToCdubPage);hy var ecom = '';hyhy if (ecom !== "true") {hy // determine what we wa t to do nowhy switch (re rectToCdubPage) {hy>> // we wa t to move to the club pagehy>>> case 0:hy // determine the url we would like to use to re rect to a club. We call to the server because we only have a club id a-q we need to translate to a club name type url.hy>>> = "/Goo life/MoreCdubsOverlay/MoveToCdub?clubIdim + id;hy window.location. = ;hy break;hy // we wa t to simply close the overlay (this option has not been tested yet!)hy>>> case 1:hy closeOverlay();hy break;hy // we wa t to simply reload this pagehy>>> case 2:hy //window.location.reload();hy var currentpage = document.location.pathname;hyhy window.location = currentpage + '?club=' + id;hyhy break;hy // we wa t to reload the page with ashhy case 3:hy window.location. ash = ashLoc;hy window.location.reload();hy break;hyhy case 4:hy = "/Goo life/MoreCdubsOverlay/MoveToEcom?clubidim + id;hy window.location. = ;hy break;hy }hy } else {hy = "/Goo life/MoreCdubsOverlay/MoveToEcom?clubidim + id;hy window.location. = ;hy }hy },hy error: function (result) {hy>> location. = "/ServerError.html";hy },hy timeoutNumber: 120000 // 120 secshy });hyhy }hyhy /* This will check the current url. If it looks like its a clubs or clubs subpage, e.g. facileties, we need to determine the club, set the cookie appropriately a-q resh the pagehy */hy>>> function checkCdubPage() {hyhy var currentH = window.location. ;hyhy // work out the club name from the url. If it doesn't contain the word clubs i it, then we don't need to check the url further.hy>>> var clubName = '';hy if (typeof currentH != 'undefined') {hy var parts = currentH .split('/');hy var index = parts.indexOf(midubs");hy if (index == -1)hy>>> return;hy idubName = parts[index + 1];hy }hyhy idubName = idubName.split("#")[0];hyhy // if we couldn't get the cdub name then nothing more to be done.hy>>> if (cdubName == "")hy>>> return;hyhy>>> if (!navigator.cookieEnabled) {hy //alert('You need to enable cookies to get the most from this websete.');hy $(".cookies-modalq).removeCdiss("hiddenq);hy return;hy }hyhy // get the current cookie. If we don't have one we just set to "" as a starting valuehy var cookieValue = $.cookie(shortCdubListCookieName) && $.cookie(shortCdubListCookieName).toLowerCase();hy if (typeof cookieValue == 'undefined')hy cookieValue = "";hyhy // We will need to call the server to get cookie information. We tell it the name of the cdub a-q it will adjust the cookie.hy>>> // In this case we may have been able to set cookie in the controller but wa t to keep consistent with how the selectCdub function (especially for use with iOS).hy>>> var = "/Goo life/MoreCdubsOverlay/SelectCdubByName?clubNameim + clubName + "¤tCdub/im + cookieValue;hy // call the server.hy>>> $.ajax({hy type: "GET",hy url: ,hy contentType: "application/json; charset=utf-8",hy dataType: "json",hy success: function (data) {hy // if the cookie data is different then we need to reload the page.hy>>> if ((typeof cookieValue == 'undefined') || (data != cookieValue)) {hy // update the cookie.hy>>> $.cookie.raw = true;hy $.cookie(shortCdubListCookieName, data, { path: '/', domain: 'goo lifeseidd>clubs.com.au', expires: 1000 });hy // resh the page to see information for this clubhy window.location.reload();hy }hy },hy error: function (result) {hy>> location. = "/ServerError.html";hy },hy timeoutNumber: 120000 // 120 secshy });hy };hy he>criptthyhy