During intense exercise, your body taps into the fuel stored in your muscles known as glycogen for energy.
After you've cranked out that last rep, your muscles are depleted of their glycogen stores and have been broken down.
Eating (or drinking) something that combines protein and carbohydrates 30 minutes to an hour after your workout refills those energy stores.
It also builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.
The sooner you start refuelling, the better off you'll be in terms of recovery.
It is important to point out however, that exercise can suppress your appetite, so it's all down to personal preference and what you can stomach afterwards.
Try to plan ahead and bring your recovery drink to the gym, or pack a snack for when you've finished.
Consuming protein and carbohydrate is best immediately after exercise.
*One thing I must out is that post workout nutrition becomes a critical component and targeted at those who train more than once a day.
Whilst there is nothing wrong with taking your post workout nutrition seriously, for most people, recovery will be achieved in the 24 hours post workout anyway, providing their diet is on point.
Here are some foods I try to eat after my training sessions to help speed up recovery, maximize exercise benefits, help maintain lean muscle and support body composition: -
(1) PROTEIN SHAKE - Made up of half a banana, a handful of oats, one scoop of protein powder, almond milk, and a table spoon of nut butter.
(2) SALMON & SWEET POTATO - Aside from the usual protein hit, salmon is brilliant for inflammation reduction, helping to regulate insulin levels and giving your joints support. Sweet potatoes pack in those complex carbs as well as help to restore glycogen levels, which get depleted after a workout.
(3) GRILLED CHICKEN AND VEGETABLES - Your body is in recovery mode, so you need a nutrient dense dish. The lean protein and carbohydrates in chicken will fill you up without feeling overly bloated. Add some veggies to keep your heart in tip top shape.
(4) TUNA & HUMMUS SANDWICH - If you're a lunchtime exerciser, this is a great sandwich option. Tuna is low in calories, but high in protein and carbs. Hummus is a better-for-you than mayo, whilst also being high in fibre. And last but certainly not least, linseed bread is high in fibre, low GI and a good source protein. A daily serving of 2 slices provides over 30% of RI+ Calcium and 2.4g Omega 3 which is 120% of Recommended Daily Intake (RDI).
(5) HYDRATION - Don't forget the importance of rehydration to replace the fluid and electrolytes lost in sweat. You continue to lose fluid through sweat and urine even after finishing your session, so aiming to replace losses by 150% is a must.
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