Your body’s ability to rebuild glycogen and protein is enhanced after you exercise.
For this reason, it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising.
Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes.
In fact, it’s believed that the delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis.
However, if you consumed a meal before exercising, it’s likely that the benefits from that meal still apply after training.
Foods to Eat After You Workout
The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.
Choosing easily digested foods will promote faster nutrient absorption.
The following lists contain examples of simple and easily digested foods:
•Carbs
• Sweet potatoes
• Chocolate milk
• Quinoa
• Fruits (pineapple, berries, banana, kiwi)
• Rice cakes
• Rice
• Oatmeal
• Potatoes
• Pasta
• Dark, leafy green vegetables
Protein:
• Animal- or plant-based protein powder
• Eggs
• Greek yogurt
• Cottage cheese
• Salmon
• Chicken
• Protein bar
• Tuna
Fats:
• Avocado
• Nuts
• Nut butters
• Trail mix (dried fruits and nuts)..
Sample Post-Workout Meals
Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.
Here are a few examples of quick and easy meals to eat after your workout:
• Grilled chicken with roasted vegetables.
• Egg omelet with avocado spread on toast.
• Salmon with sweet potato.
• Tuna salad sandwich on whole grain bread.
• Tuna and crackers.
• Oatmeal, whey protein, banana and almonds.
• Cottage cheese and fruits.
• Rice crackers and peanut butter.
• Whole grain toast and almond butter.
• Cereal and skim milk.
• Greek yogurt, berries and granola.
• Protein shake and banana.
• Quinoa bowl with berries and pecans.
• Multi-grain bread and raw peanuts.
Make Sure to Drink Plenty of Water
It is important to drink plenty of water before and after your workout.
When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.
During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance.
It’s especially important to replenish fluids if your next exercise session is within 12 hours.
Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.
