After a hard workout, you might be thinking about what you want to eat. Science is an important part of this, because it’s more than just feeling full. During exercise, the body breaks down protein and uses up glycogen stores (your body’s energy reserves) to burn calories. To recover, three main parts are important: proteins, carbohydrates, and fats.
Protein is the most important part of this. According to the International Society of Sports Nutrition (ISSN), athletes should consume 20 to 40 grams of high-quality protein every two hours to promote muscle development. Carbs are important for refilling glycogen in the body, especially for endurance athletes like runners or cyclists. Fats were once believed to slow nutrient absorption, though more recently, researchers have shown that natural fats may aid muscle development and don’t slow recovery. This included a 2017 study using whole eggs.
So, where do athletes get these healthy macronutrients from a meal? Most just want something simple and easy. Traditional Mexican food, which many people commonly think of as unhealthy, actually includes multiple ingredients that support recovery. The main ingredients of these dishes include beans, which provide dietary fiber and complex carbs; tomatoes and onions, which are rich in vitamin C; and avocado, which is rich in healthy fats.
To understand how this science works in the real world, we asked some local athletes what they do after a workout, and they all love Chipotle, which is Mexican food, but doesn’t fall into that “unhealthy” category for most. Brandon Millili is a track and field athlete at Pennridge High School. He eats a post-workout meal at Chipotle every Thursday. “At the restaurant [Chipotle], I order a burrito with honey chicken, beans, queso, corn, and lettuce”, he says. Brandon guesses his meal is around 20 grams of protein (it’s actually much more). “I think the food gives me the macros I need after a workout to maintain proper calories”, Brandon added.
Gavin Jones, who used to play water polo, also relates to this. Gavin gets “A bowl with double chicken, white rice, sour cream, and queso, with corn and lettuce”. “I assume it’s healthy, it has fresh ingredients, and a lot of protein in the meal”, he added. In a high-intensity sport like water polo, more muscle is broken down, and a lot of calories are burned. Therefore, he requires a lot of protein, as this is very important for repairing damaged muscle tissue.
Yasmini Ergashova, who competes in wrestling at William Tennant High School, takes what she eats seriously. “I feel like it helps me recover to an extent, like there are obviously better foods, but it has enough protein and carbs to give me more energy,” she says about her Chipotle bowl. She also added, “I think my order is healthier than other orders because the chicken has more protein than the steak, and the carbs from rice, fats from cheese, and fiber from lettuce”. She consumes 30-40 grams of protein at each meal, which follows sports nutritionist recommendations.
The quality of food that athletes eat for recovery matters more than anything. Brandon, Gavin, and Jasmini show us that good recovery does not require anything crazy and can be simple. People who want to recover well after a workout/activity should eat a well-rounded meal with fresh ingredients and high protein, and Mexican cuisine like Chipotle does that quite well.
