Should fat be avoided in post-workout meals?

Hey, Georgie. I have heard from more than one source that consuming fat in your recovery meal can get in the way of caloric recovery. 1. Is this true? 2. If so, what is the amount of acceptable fat in a recovery meal? 3. Is this true of all fats, including healthy fats such as nuts and seeds? 4. Why?

Ryan G.

Thanks for a great question, er…4 questions, Ryan! It’s true that limiting fat has a purpose in post-workout meals, and I’ll explain why.

As soon as you finish training, the main goal is to get protein and carbohydrates into your bloodstream as soon as possible, to maximize muscle protein synthesis and glycogen replenishment. This is truly one of the most important tenets of sports nutrition and I harp on it a lot! The sooner the better – ideally, within 20 minutes of finishing your workout. The extra effort pays off in lightning quick recovery, enhanced performance the next day, more muscle hypertrophy, and the ability to train hard on consecutive days without getting fatigued or overtrained.

Since time is so important in post-workout nutrition, athletes seek highly digestible sources, such as sports drinks and whey protein. Things you can absorb fast, that don’t spend a long time in your stomach and get into your blood stream and muscles quickly. Here’s where fat comes in. Fat slows down the rate at which food leaves the stomach considerably. Keep in mind, this makes it great for taming hunger throughout the day – but not when you want to rush fuel to your cells. I advocate eating healthy unsaturated fats throughout the day, but not for that one meal/snack right after working out. And yes, the effect is the same even with the heart-healthier fats.

The amount of “acceptable” fat is hard to define. Don’t worry about a couple grams, but don’t add fat to this meal. I wouldnt choose peanut butter, full-fat cheese, or anything oily for the first 2 hours post workout. You want it to be mostly carbohydrate, with a smaller amount of protein, about 4:1 or 3:1.