Recovery bars are simply protein bars used for recovery after a workout. Though you could have anything with protein in it and dub it a recovery product, certain ingredients are proven to aid recovery more than others do. This is why eating recovery bars after a hard workout can be helpful when you are trying to build lean muscle. There are many factors to consider when choosing protein bars for recovery. If you decide to do this, you’ll need to carefully consider the nutrition of the bar and what you eat afterward in order to lose weight and build muscle effectively.
- Look for bars high in protein, and choose the amount of carbs based on your workout. For workouts that are high intensity or long in duration, you’ll want a bar with a higher percentage of carbs to provide glycogen to your “damaged” muscles. For low intensity workouts you’ll want to choose a bar that is lower in total carbs. Additionally, once you’re your workout is over, your muscles need the nutrition that a protein bar can provide..
- Do not eat a regular meal after a workout in conjunction with a recovery bar unless your calorie needs dictate it. This is where you need to choose. Eating a recovery bar, and then dashing off to eat a full meal, could sabotage your diet and workout. After a big workout eat a recovery bar immediately, then plan a real food meal 1-2 hours later.
- between How’s this: Strategize the size of your recovery bar based on the size of your workout. Bigger, harder and longer workouts demand more calories in your recovery bar. It’s also important to consider your overall daily caloric need when choosing your fuel. If your diet or workout demands fewer calories in your recovery meal, aim for approximately 150-300 calories. Bigger workouts can often demand more than 300 calories in order to promote optimal recovery.
- A 2010 study published in The International Journal of Sport Nutrition and Exercise Metabolism suggests that you need at least 20 g of protein after a workout to fully recover. When you choose a recovery bar, keep this number in mind.
- For post-running recovery, or recovery from a strenuous workout, make sure the recovery bar offers a 3:1 carb to protein ratio. This would suggest that you should look for a protein and carb-rich bar. However, after a normal workout, you should consider looking into a lower carb/protein ratio. For smaller workouts look for a 2:1 or 1:1 carb to protein ratio, like a Promax Original bar.
- The amount of calories you consume has a large significance. To lose weight, you must keep track of the calories going in and out. Calories going in include all of the calories in everything you eat and drink. Calories going out include the ones that you burn during regular activities and during a workout. Always choose your protein bar based how many calories you burned during the workout and your overall caloric goals.
For more information about recovering after a workout with one of our bars, contact us at Promax Nutrition.