Carbohydrates help with recovery
During exercise, your body draws upon its stored glycogen for fuel. Consuming carbohydrates after your workout replenishes these stores.
For instance, endurance sports involve your body using moreTrusted Source glycogen compared to resistance training. Therefore, you may need more carbs in case you are involved in various endurance sports such as cycling and running, compared to a person that is weight lifting.
The International Society of Sports Nutrition suggests a high carbohydrate intake of 3.6 to 5.5 g of carbohydrate per pound (8 to 12 g per kg) body weight daily will help ensure you are optimizing your glycogen stores.
Insulin secretion, which has been suggested to stimulate glycogen synthesis, also appears to be more effectively stimulated Trusted Source when carbohydrates and protein are consumed together.
The ISSN recommends that, during the initial 4-hour post-exercise window, 0.4 g carbohydrates pound body weight (0.8 g/kg) every hour combined with 0.1 to 0.2 g of protein pound body weight (0.2 to 0.4 g/kg) every hour may be effective in quicker restoration of glycogen stores.
Fat may be beneficial in specific circumstances.
According to ISSN, there is no satisfactory proof showing that you should not limit fat intake after an exercise.
Many people believe that fat taken after exercise slows digestion, which restricts nutrient absorption. Although it may not reduce the effectiveness of absorption, fat can make absorption from your post-exercise meal take longer.
For example, one 2006 studyTrusted Source found that whole milk was more effective at promoting muscle growth after a workout than skim milk.
Sample post-workout meals and snacks
Meals
Here are some quick, easy meals to eat after your workout:
grilled chicken with roasted vegetables and rice
Avocado on whole-grain toast and an omelet of eggs
Sweet potato and salmon
Tuna salad sandwich on whole grain bread
Almonds butter and whole-grain toast
Quinoa sweet potatoes berries and pecans bowl
Oatmeal, whey protein, banana, and almonds
Snacks
Here are some healthy snacks you will love munching on post-workout and throughout the day:
Crackers tuna
Fruits and cottage cheese
Hummus and pita
Peanut butter and rice crackers
Cereal with dairy/soy milk
Greek yogurt, berries, and granola
Banana, and protein shake
whole grain crackers with string cheese and fruit
Make sure to drink plenty of water
Being well-hydrated before and after your workout provides the best inner environment for your body to achieve results.
During exercise, you are losing water and electrolytes through your sweat. Replenishment of these post-workout might help withTrusted Source recovery, performance, and injury prevention.
The National Athletic Trainers’ Association suggests 500 to 600 mlTrusted Source of water two to three hours before exercising, and 200 to 300 ml ten to twenty minutes before exercising.
After exercising, NATA suggests re-filling what you lost during your workout.
A Protein-Rich Shake
For peak recovery, Hertzler recommends the 15-30-45 formula: that’s 15 to 30 grams of protein taken within 45 minutes after a workout.
For a rejuvenating, protein-packed beverage to refuel exhausted muscles, mix two scoops of 100 percent whey protein powder with water and blend with one cup of leafy greens like spinach, one medium banana, 10 ounces of orange juice and a splash of ice.
Scrambled Eggs and Vegetables in a Whole-Grain Pita
Eggs boast the highest quality protein, which is all the more reason they are among the best foods to eat after working out. Scramble up two large eggs and you’ll get 13 grams of protein. While you’re at it, toss in a handful of chopped onions, peppers and mushrooms for extra vitamins and phytonutrients to speed muscle repair. Serve it in a whole-wheat pita pocket and you’ll score six additional grams of protein, plus 36 grams of carbohydrates to replenish depleted glycogen. It is an easily available stored form of glucose, which your muscles use for fuel when your blood sugar drops low-think of it like your emergency energy stores.
Cottage Cheese
If you work out in the evening, try having a cup of cottage cheese after your workout. Cottage cheese is high in sodium to replace lost electrolytes, so it’s excellent at hydrating. It also contains casein, a type of protein that’s digested slowly, so it’s an athlete favorite source of protein before bedtime. With a whopping 28 grams of protein per cup, think of it as a sneaky way to feed your muscles while you sleep.
Sweet potatoes
Sorry, keto fans. After a workout, carbs really are your friend.
Don’t freak out, though; the carbs you consume post-training are more likely to be used for energy than stored as fat, Sumbal says.
Whole-Grain Bread
For the above reasons, carbs fuel working muscles. Good carbs, such as those in whole-grain bread, go a long way in helping your muscles feel replenished.
Chocolate Milk
The chocolate milk-after-the-gym fad is not a fad. According to one 2019 study in the European Journal of Sport Science, chocolate milk contains everything you need for proper recovery after an intense workout: carbs, proteins, fats, water, and even electrolytes. It’s sort of like the ultimate sports drink, only much better tasting.
