Recovering from a training session doesn’t end when you rack the weights; what you eat after can influence your progress. Physiologist Dr. Mike Israetel, co-founder of Renaissance Periodization, keeps his post-workout strategy simple.
Skip overcomplicated meal plans and focus on replenishing glycogen stores quickly to recover and build more muscle.
Post-Workout Nutrition: Why It’s Key
Intense training sessions drain the body’s carbohydrate reserves, which muscles depend on for performance. If those stores stay low, it can slow recovery and reduce the ability to grow muscle. (1)
Pairing carbs with quality protein restores glycogen and spares muscle tissue from further breakdown.
Carbs are massively anti-catabolic. They prevent muscle loss to a huge extent.
—Dr. Mike Israetel
Perfect Post-Workout Meal
- High Carbs: Whole-grain bread delivers approximately 25 grams of complex carbs, and it is loaded with fiber, B vitamins, and minerals. (2)
- Quality Protein: A whey-casein blend shake provides amino acids after training and sustains for hours after. (3)
- Low Fat: Carbs hit the bloodstream faster when fats are low, boosting glycogen regeneration. (4)
Dr. Israetel believes that consuming a post-workout sooner rather than later helps to halt muscle breakdown, setting the stage for better recovery. (5)
“Relatively low-fat, high-carb, high-quality protein within 30 minutes of your workout…no more check marks left,” Dr. Israetel explained.
Tips for Strength Athletes
Even strength athletes and strongmen in a calorie surplus follow the same strategy: Aim for clean, nutrient-dense foods, then fill the gaps with higher-calorie options to meet energy demands.
You have a total calorie budget to hit. Establish a core of healthy foods that give you the most benefits.
—Dr. Mike Israetel
Balancing high protein and carbs with low fat is Dr. Israetel’s recipe for rapid recovery and muscle growth.
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References
- Namma-Motonaga K, Kondo E, Osawa T, Shiose K, Kamei A, Taguchi M, Takahashi H. Effect of Different Carbohydrate Intakes within 24 Hours after Glycogen Depletion on Muscle Glycogen Recovery in Japanese Endurance Athletes. Nutrients. 2022 Mar 22;14(7):1320. doi: 10.3390/nu14071320. PMID: 35405933; PMCID: PMC9000791. https://pubmed.ncbi.nlm.nih.gov/35405933/
- Slavin J. Whole grains and human health. Nutr Res Rev. 2004 Jun;17(1):99-110. doi: 10.1079/NRR200374. PMID: 19079919. https://pubmed.ncbi.nlm.nih.gov/19079919/
- van Loon LJ. Role of dietary protein in post-exercise muscle reconditioning. Nestle Nutr Inst Workshop Ser. 2013;75:73-83. doi: 10.1159/000345821. Epub 2013 Apr 16. PMID: 23765352. https://pubmed.ncbi.nlm.nih.gov/23765352/
- Jentjens R, Jeukendrup A. Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Med. 2003;33(2):117-44. doi: 10.2165/00007256-200333020-00004. PMID: 12617691. https://pubmed.ncbi.nlm.nih.gov/12617691/
- Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33. doi: 10.1186/s12970-017-0189-4. PMID: 28919842; PMCID: PMC5596471. https://pubmed.ncbi.nlm.nih.gov/28919842/
Featured image: @drmikeisraetel on Instagram
