The first thing you should do after a workout

After finishing exercise, the first thing that most people think about is wanting to wash off the sweat and feel refreshed, or perhaps sitting down and resting for a while.
Of course, these are all pleasant habits to have after exercise, but there's actually something even more important to do before that: consuming protein and carbohydrates.
In this column, we will explain from a medical perspective why this should be the first thing you do after exercise.

〇Why should you consume protein and carbohydrates first after exercise?

Exercise damages muscles, and this repair and strengthening process is what makes muscles grow. At this time, it is particularly important to consume protein "within 30 minutes after exercise."
This is the "golden time" when muscle protein synthesis is at its highest, and it has been reported that taking it immediately after exercise optimizes muscle recovery.
It is also important to consume carbohydrates along with protein.
A lack of carbohydrates can cause the body to break down muscle tissue and convert it into energy, so carbohydrates are essential to prevent this.

〇What if you have no appetite right after exercise?

It has been shown that after exercise, you may feel out of breath and your appetite may decrease due to the heat. In such cases, it is recommended not to force yourself to eat solid foods, but to drink protein drinks or drinkable yogurt, which are easy to digest.
In addition, consuming a small amount of carbohydrates such as rice balls or bananas can help speed up recovery.

〇Further things to do with +α

  1. Replenishment of fluids and electrolytes
    Don't forget to replenish the fluids and minerals lost during exercise. Dehydration slows recovery and increases the risk of illness.

  2. Timing of protein and carbohydrate intake
    A recent systematic review has shown that consuming protein throughout the day, rather than just immediately after exercise, is effective for muscle recovery.
    In other words, it is important to consume plenty of protein and carbohydrates not only immediately after exercise, but also in the morning, afternoon, and evening meals.

Summary

Instead of "shower first after exercise," try "protein and carbohydrates first after exercise." This difference in awareness can make a big difference in how tired you feel the next day, how toned your muscles, and even your long-term physical development.
Make proper nutrition a habit and aim to be in a position to enjoy sports more and play for longer!

Author
Ryo Takahashi, Physical Therapist at Ikejiri-Ohashi Sera Clinic
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic