Ever wake up the day after a tough workout feeling sluggish, like your legs are made of cement? You’re not alone. Many athletes chalk it up to hard training, but the real problem might be your recovery.
A recent study found that delaying carbohydrate intake after exercise led to a 30% drop in next-day performance, even though muscle glycogen levels were the same. If you don’t refuel properly right after your workout, you’re making tomorrow’s session harder than it needs to be.
How to Fix It: The Right Way to Refuel
To maximize recovery and performance, consume carbohydrates within 30 minutes post-workout. The recommended intake is 1.2g of carbs per kilogram of body weight (about 112g for a 205lb athlete).
Best Post-Workout Carbs for Recovery
Not all carbs are created equal. Post-workout, your body needs fast-digesting carbohydrates to replenish glycogen stores. Try these options:
✅ Fruit – bananas, berries, oranges
✅ Rice cakes with honey or nut butter
✅ Oatmeal with protein powder
✅ White rice with lean protein
✅ Chocolate milk – a perfect carb-to-protein ratio
✅ A sports drink (if you’re in a rush)
Final Thoughts
Skipping this step? You’re making your next workout way harder than it has to be. Try optimizing your post-workout nutrition this week and see how much better you feel.
Want to dive deeper? Check out the full study here: onlinelibrary.wiley.com