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What To Eat After A Workout

A post workout snack or meal helps optimize recovery and maximize performance in the next workout. The objective of post-workout nutrition is to refuel, repair and rehydrate.

Post-workout meal

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During exercise your body utilizes stored energy from your muscles. Therefore, by providing the body with the appropriate nutrients, it is able to restore balance and optimize recovery.

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Also known as the three Rs of post-workout nutrition, consuming protein, carbohydrates and fluids can help the body to adequately refuel, repair and rehydrate.

Protein to repair

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Consuming protein after a workout gives your body the amino acids it needs to repair and rebuild. Choose from proteins like eggs, yogurt, cottage cheese, nuts, meat etc.

Protein sources

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Carbohydrates are the body's natural form of energy and are stored in muscles as glycogen. During exercise, stored glycogen is utilized. Hence, carbs helps replenish it.

Carbohydrates to refuel

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Water helps to replenish the body with fluids lost during exercise. If you exercise for an hour or less, water is enough but if you exercise longer, you need to replace electrolytes with drinks like coconut water.

Fluids to rehydrate

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The main goal of your post-workout meal is to supply the body with the right nutrients for recovery. Here are some food ideas for you to choose from.

Food ideas

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The carbs in whole wheat toast replenish the energy burnt while eggs are a complete protein containing all nine essential amino acids. You can have coconut water with this.

Egg and toast

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One cup of Greek yogurt provides 20 grams of protein. You can add fruits to it. Research shows that eating this after a workout can help soothe muscle inflammation brought on by exercise.

Greek yogurt and fruit

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Milk is a great source of protein, especially post-workout. A small bowl of oatmeal made with milk creates a well-balanced post-workout snack with protein and carbohydrate.

Milk and oatmeal

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Peanut butter is a moderate source of protein and, when paired with a piece of fruit, works well as a light, quick and easy post-workout snack. You can even have almond butter instead.

Peanut butter & apple

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A post-workout snack of 2 tablespoons of natural peanut butter and 1 medium apple provides an average of 8 grams of protein and 27 grams of carbohydrate.

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Skinless chicken provides adequate protein as well as vitamin B-6, a nutrient important for your immune system. Pair it with brown rice and vegetables like beans, broccoli or carrots.

Chicken, rice & veggies

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