Eating foods that contain protein and carbs may help support your muscles following exercise. Experts recommend eating shortly after your workout for the most benefit.
Consuming the proper nutrients following exercise can help optimize your fitness goals.
While exercising, your muscles use glycogen, the body’s preferred fuel source. This results in muscles partially being depleted of glycogen. Some muscles’ proteins can also be broken down and damaged during exercise.
Following a workout, your body rebuilds glycogen stores and regrows the muscle proteins.
However, research suggests eating the proper nutrients following exercise can help your body speed up this process. Fueling your body correctly after exercise can also help:
- improve your mood
- enhance recovery
- decrease the breakdown of muscle protein
- increase muscle protein growth
Continue reading to find out more about nutrition following workouts.
Macronutrients for recovery post-workout
Macronutrients are a group of nutrients that the body needs in substantial quantities to provide the energy it needs to function.
The three macronutrients are carbohydrates, fat, and protein. These may each play a role in the body’s recovery process after a workout.
Protein helps build and repair muscle
Exercise triggers the breakdown of protein in muscle. The rate at which this occurs depends on factors like training intensity, frequency, and volume.
Consuming adequate protein throughout the day gives your body the amino acids to rebuild and repair these proteins. It also gives you the building blocks needed to build new muscle tissue.
The International Society of Sports Nutrition (ISSN) recommends consuming 20-30 grams of protein every three or four hours. This could help improve muscle recovery, body composition, and exercise performance.
It’s also crucial to consume protein before and after exercise.
A 2017 study found consuming protein pre- and post-workout has an effect similar to hypertrophy, body composition changes, and muscle strength.
Consuming protein before exercising might also decrease the amount needed to eat after an exercise session without affecting recovery.
But, if you’re aiming specifically to build muscle, the ISSN recommends consuming high-quality protein within the first two hours after working out to stimulate the building blocks for the growth of new muscle tissue.
Carbohydrates assist with recovery
Your body’s glycogen stores are used as exercise fuel, and consuming carbs following your workout helps replenish them.
The rate at which your glycogen stores are used depends on the activity you are taking part in.
For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports like running and cycling, you might need to consume more carbohydrates than someone participating in weightlifting.
The ISSN recommends consuming a high-carb diet of 3.6 to 5.5 grams of carbohydrates per pound (8 to 12 grams per kilogram ) of body weight each day to help maximize glycogen stores.
Furthermore, the secretion of insulin, which promotes glycogen synthesis, might be better stimulated when protein and carbohydrates are consumed simultaneously.
In the first four hours after exercising, the ISSN recommends consuming 0.5 grams of carbohydrates per pound of body weight (0.8 grams of carbs per kilogram) with 0.1 to 0.2 grams of protein per pound of body weight (0.2 to 0.4 grams of protein per kilogram), during each hour to help restore glycogen more rapidly.
These recommendations are targeted to the needs of endurance athletes. You might require less if you are focusing on resistance training.
Fat can be beneficial
According to the ISSN, not enough evidence suggests if you should limit fat intake following a workout.
Many believe eating fat after a workout inhibits nutrient absorption and slow digestion. While fat might slow down how quickly your body absorbs your post-workout meal, it may not reduce the benefits.
For example, a 2006 study demonstrated that whole milk was more effective than skim milk at promoting muscle growth following a workout.
Likewise, a 2017 study found that eating whole eggs instead of egg whites was more effective in promoting post-workout muscle protein synthesis.
Having some fat in your meal post-workout might not affect your recovery. However, more studies are needed on this subject.
The timing of your after-workout meal matters
The time of your post-workout meal is crucial to maximizing muscle growth and recovery because exercise enhances the body’s ability to rebuild protein and glycogen.
Sports nutrition researchers have been studying the timing of nutrients for over 40 years.
Previously, experts recommended consuming your post-workout meal within 45 to 60 minutes. It was thought that delaying carb consumption by as little as two hours after a workout could lead to as much as 50% lower rates of glycogen synthesis.
However, more recent research suggests that the window post-exercise to maximize the muscular response to eating protein is broader than initially thought and can stretch for several hours.
Eating a meal rich in protein and whole carbohydrates before exercising might also increase your food intake window post-workout, as you might still feel some of the benefits of the post-workout meal.
Foods you should consume after you work out
The primary goal of the post-workout meal is to supply the body with the correct nutrients for adequate recovery and maximize the workout’s benefits. Choosing foods that are easily digested will promote nutrient absorption.
Foods that are high quality and easy to digest include:
- Carbs — fruits, rice, sweet potatoes, chocolate milk, quinoa and other grains, rice cakes, oatmeal, edamame, potatoes, and whole grain bread.
- Protein — eggs, salmon, protein powder, Greek yogurt, cottage cheese, chicken, tuna, and protein bars.
- Fats — seeds, avocado, nuts, trail mix, and nut butter.
Sample post-workout snacks and meals
The food combinations above can create great meals with all the nutrients needed after exercise.
Meals
Here are some easy and quick meals to eat following your workout:
- salmon with sweet potato
- grilled chicken with rice and roasted vegetables
- egg omelet with avocado spread on whole-grain toast
- whole-grain toast and almond butter
- tuna salad sandwich on whole grain bread
- oatmeal, banana, almonds and whey protein
- quinoa bowl with berries, pecans, and sweet potatoes
Snacks
Here are some snacks to eat after your workout and throughout the day:
- pita and hummus
- tuna and crackers
- cereal with dairy or soy milk
- fruits and cottage cheese
- peanut butter and rice crackers
- banana and a protein shake
- Greek yogurt, granola and berries
- whole grain crackers with fruit and string cheese
Drink plenty of water
Properly staying hydrated before and after a workout ensures the optimal internal environment for your body to achieve maximum results.
During exercise, electrolytes and water are lost through sweat. Replenishing these following a workout can help with recovery, injury prevention, and performance.
The National Athletic Trainers’ Association (NATA) recommends consuming 500 to 600 milliliters of water 2 to 3 hours before exercising and 200 to 300 milliliters within 10 to 20 minutes of exercising.
Following exercise, the NATA recommends filling up what you lost during your workout.
FAQs
What is the best thing to consume after a workout?
Some foods to eat after exercising could include a combination of potatoes, rice, chicken, fish, vegetables, fruits, and plant-based proteins.
Should you eat protein or carbs after a workout?
Research suggests consuming carbs and protein after exercising is the best way to maximize muscle growth, recovery, and injury prevention.
When should I eat a meal after a workout?
The ISSN recommends eating high-quality carbs and proteins within two hours of exercise.
What is the takeaway?
Eating the correct amount of protein and carbs after exercise is essential.
It stimulates muscle protein synthesis, enhances performance during your next workout, and improves recovery.
It’s crucial not to go too much longer than a few hours before refueling with a snack or meal.
Lastly, replenishing lost electrolytes and water can complete the picture and help maximize the benefits of your workout.
