WHAT TO EAT AFTER A WORKOUT

YOU JUST CRUSHED YOUR WORKOUT

You’ve just finished your workout, and now it’s time to tackle post-workout nutrition. When you work out, your muscle fibers experience damage, which is what gives you that sore, fatigued feeling after a sweat sesh. Thankfully, this damage is easily remedied and repaired with proper workout nutrition. What you eat after you exercise is equally as important as what you eat before, and can be split into three sections: protein, carbohydrates, and fat.

PROTEIN

Protein is made up of a chain of amino acids and helps to repair cells in the body. So, after a hard workout, it is extra important to make sure your meal has protein in it to aid muscle recovery and growth. You want to aim for about 20-40 grams of protein per meal to maximize workout recovery, according to several studies cited here.

Ideally, you want to consume a protein source with the full amino acid profile, so let’s break that down a little. There are 20 types of amino acids, and your body is able to make most of them on its own. However, there are 8 specific amino acids to focus on getting in your diet, so for simplicity’s sake, we will be focusing on complete protein sources.

Sources of complete protein include most animal products: red meat, chicken, milk, eggs, and fish. The only plant-based protein that has all 8 essential amino acids is soy, so vegans and vegetarians should be mindful of this in their diet. However, this does not mean it is the only plant-based protein source; beans, nuts/seeds, lentils, whole grains, and meat substitutes can all be good foods to consume post-workout.

There are also various supplement options for meat-eaters and non-meat eaters alike, such as protein powder or pre-workout, that include all 8 essential amino acids to help boost recovery with less meal planning effort. 

CARBS

After an intense workout, your glycogen stores are depleted. Glycogen stores are what provides the energy to the muscles in your body, and these stores are fueled by sugars that have been broken down from carbohydrates in your body. So, after exercise completion, it is important to refuel yourself with some carbs to replenish those glycogen stores.

For optimal post workout recovery, you’ll want to opt for more complex carbs, which are carbohydrate sources that are not as quickly digested as other low fiber high sugar sources, like white rice, some cereals. Instead, go for carb sources with higher fiber content after your workout to keep you fuller longer, such as whole wheat, sweet potatoes, quinoa, or oats to avoid a spike in blood sugar.

If you find yourself craving something sweet post-workout, you can absolutely work this in as well by pairing quick digesting carbs with some fiber to help slow down your digestion. For example, if you reach for a piece of banana bread post-workout, spread some peanut butter on top, or if you want white rice with your meal, make sure you add in some veggies for extra fiber.  

FAT

Before a workout, you want to try and avoid fats in your meal because they are slow digesting. However, with your post-workout food, this is a different story. You absolutely want to include a fat source in your post-workout meal because it is slow digesting and therefore helps you stay fuller and more satisfied for longer.

When consuming fats, opt for sources low in saturated and trans fats. Some good options here would be avocado, fish high in omega 3’s (like salmon), nut or seed butter, cheese, chia seeds, or olive oil.  

BRING IT ALL TOGETHER

Your workout performance depends on your workout fuel. To make an effective post-workout meal, you should have a combination of protein, carbs, and fat on your plate. Think along the lines of complex grains, lean proteins, and healthy fats. For example, a rice bowl with tofu or chicken and a tahini sauce, or a bowl of oatmeal with hemp seeds and fruit (you can also add protein powder for an extra kick!). Be sure to add in good fiber sources via some greens along with your meals as well to improve digestion and keep you full to help curb those bedtime cravings. 

It is important to note here that food shouldn’t be the only focus post-workout. Replenishing your fluids, especially after something like an intense circuit training workout, is key to helping your body recover. When you sweat, you lose electrolytes, which are minerals in your body that help you stay hydrated and produce energy. You can opt for a workout drink, like Gatorade or Bodyarmor, that is full of electrolytes to help boost recovery. It might even be a good option to keep one handy during training, especially if you’re doing a hot outdoor workout.

Alternatively, fruits and vegetables are a great way to get your electrolytes in as well. These can be consumed as a workout snack before or after training, though you should be mindful of eating closer than 30 minutes before any workout as it can lead to indigestion and discomfort. 

HOW TO STAY ON TRACK

We all live pretty busy lives. Sometimes, food comes second to work, family, events, or even your workouts. However, food is essential for workout performance and recovery, especially when you’re training hard.

If you’re on the go most of the time, or just don’t like cooking in general, you can still save time by prepping your ingredients or meals early. Yes, I’m talking about meal prepping! There are some great time-saving ways to make sure you have good food available in your fridge post-workout. It doesn’t have to be expensive either to stock up on ingredients- buy things on sale or in season, and buy in bulk when you can. If you’re pressed for ideas, this website has budget and health-friendly meals, check it out here! 

Your self-care does not stop after your training. By incorporating a healthy, balanced diet into your post-training recovery, you’ll be giving yourself your best shot at your next workout. So, now that you’re in the know about what to eat after your workout, what are you waiting for? Come train with us and start making those gains!