What should you eat post-workout?

February, 2022

Eating the right foods is as important as following the right exercise routine if you want to reach your goals.

Working out, going for a run, or even a walk, and then filling up on less than healthy foods will undo all your good work. While many people focus a lot on the food they eat before they workout, your post-workout nutritional intake is just as necessary.

So, let’s have a look at what you should eat after you exercise.

What should you eat post-workout?

The two main groups to focus on are carbs and protein. Although, healthy fats like avocado, whole milk, and nuts are beneficial for after exercise too. These macronutrients will all help to ensure your workout is as worthwhile as possible.

Carbs aid overall recovery

We often think that carbs are inherently bad; however, eating the right kind of carbs and in moderation is vital for your body.

When you exercise, your body uses up its glycogen storage and when you feel fatigue during a workout, it is because your glycogen is low. So, after you exercise, it is important to build these reserves back up again.

Foods such as:

• Rice cakes
• Crackers
• Wholemeal bread
• Apples
• Banana’s
• Sweet potato

These are all ideal to replenish your glycogen levels and aid your body’s recovery after you exercise.

Protein for muscle performance

Protein is the most common nutrient you hear about to help with a post-workout recovery and allow you to make gains towards your goals.

Protein is essential for repairing your muscles, so it is good after any exercise but particularly if you have been lifting weights at the gym.

Some good examples of protein that you can eat post-workout include:

• Fish (such as salmon and tuna)
• Chicken
• Turkey
• Eggs
• Peanut butter

There are also many protein shakes and supplements that can help especially if you are short on time. A protein intake of 20-25g should be enough.

When should you eat after exercise?

You should aim to eat as soon as possible after you workout to get the best results.

OK, I don’t mean wolfing down a meal as you walk to the car park at the gym, but getting your protein and carb intake within a few hours of exercising will help your muscles and glycogen levels.

Also, ensure you leave an appropriate amount of time between training sessions to allow your body to recover properly.

Remember hydration is important too

As a final point, keeping yourself hydrated before, during, and after exercise is vital.

Water is vital to keep ourselves healthy especially if you have been exercising. In fact, if your goal is to lose weight and shift some extra pounds, getting the right intake of water can produce great benefits.

Water reduces our chances of drinking unhealthy liquids that might contain a lot of sugar and it can also help to burn off calories as well.

So, some things to keep in mind about your post-workout routine:

• Carbs will replenish your glycogen levels
• A protein intake of 20-25g will help muscle performance
• Eat within a few hours of exercising
• Keep yourself well-hydrated and avoid unhealthy liquids

This will help you to get the most impact from your training regime.

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