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Nov 7, 2024 · Eating the right type of sugar post-workout can help you recover faster and get back to your daily routine. Glucose is the best type of sugar to consume, as it’s quickly absorbed and provides an immediate energy boost. The amount of sugar you should consume depends on the intensity and duration of your workout.
- Overview
- Eating after a workout is important
- Protein, carbs, and fat
- The timing of your post-workout meal matters
- Foods to eat after you work out
- Sample post-workout meals and snacks
- Make sure to drink plenty of water
- The bottom line
Eating foods containing carbs and protein may help support your muscles after exercise. Experts recommend eating shortly after your workout for the most benefit.
When planning a workout, there’s a lot that goes into it to help you reach your goals.
As part of that effort, there’s a good chance you put a lot of thought into your pre-workout meal. But are you giving your post-workout meal the same attention? If not, it’s a good idea to do so. Consuming the right nutrients after exercise is just as important as eating before.
To help you optimize your nutrition after workouts, here is a detailed guide.
To understand how the right foods can help you after exercise, it’s important to learn how physical activity affects your body.
When you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged (1, 2, 3).
After your workout, your body rebuilds glycogen stores and regrows those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It’s especially important to eat carbs and protein after your workout.
Doing this helps your body:
•decrease muscle protein breakdown
•increase muscle protein synthesis (growth)
Each macronutrient — protein, carbs, and fat — is involved in your body’s post-workout recovery process. That’s why it’s important to have the right mix.
The timing of your meals is also important. Sports nutrition researchers have been studying nutrient timing for more than 40 years. These days, experts rely on a mix of older and newer studies to make recommendations (1).
Your body’s ability to rebuild glycogen and protein is enhanced after you exercise (19).
For this reason, it’s recommended that you consume a combination of carbs and protein as soon as possible after exercising. In the past, experts recommended eating your post-workout meal within 45 minutes, as a delay of carb consumption by as little as 2 hours after a workout may lead to as much as 50% lower rates of glycogen synthesis (19, 20).
However, more recent research has found that the post-exercise window to maximize the muscular response to eating protein is wider than initially thought, up to as many as several hours (11).
Also, if you consumed a meal rich in whole carbs and protein perhaps an hour before exercising, it’s likely that the benefits from that meal still apply after training (21, 22, 23).
Also, recovery is not just about what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue to eat small, well-balanced meals of carbs and protein every 3–4 hours (24).
Summary
Carbs
•sweet potatoes •chocolate milk •quinoa and other grains •fruits (such as pineapple, berries, banana, kiwi) •rice cakes •rice •oatmeal •potatoes •pasta •whole grain bread •edamame
Protein
•animal- or plant-based protein powder •eggs •Greek yogurt •cottage cheese •salmon •chicken •protein bar •tuna
Fats
•avocado •nuts •nut butters •seeds •trail mix (dried fruits and nuts)
Combinations of the foods above can create great meals that give you all the nutrients you need after exercise.
Here are a few examples of quick and easy meals to eat after your workout:
•grilled chicken with roasted vegetables and rice
•egg omelet with avocado spread on whole-grain toast
•salmon with sweet potato
•tuna salad sandwich on whole grain bread
It is important to drink plenty of water before and after your workout. Being properly hydrated ensures the optimal internal environment for your body to maximize results.
During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance (24).
It’s especially important to replenish fluids if your next exercise session is within 12 hours. Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.
Summary
Consuming a proper amount of carbs and protein after exercise is essential.
It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout.
It is important not to go much longer than a few hours before refueling with a meal or snack.
Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.
Aug 22, 2024 · 3/4 cup whole grain, ready-to-eat cereal and 1/2 cup fat-free milk. If your reading is below 150 mg/dl and you plan to work out for at least an hour, choose something with protein. These choices ...
Mar 13, 2024 · The body may be looking to restore glycogen. “One might experience sugar cravings after a workout due to low energy stores,” says Smolen. “The craving signifies the body wanting immediate ...
- Zoe Weiner
Since carbs help build muscle, you may think that eating sugar after a workout is the right idea. But eating candy after a workout isn't going to help you build muscle. While simple carbs are the best form of after-workout snack, eating sugary snacks is never healthy for you. So, if you're going to load up on carbs after exercising, try fruit ...
Jul 25, 2023 · Why: The catalyst for initiating muscle repair, protein is probably the most important nutrient to consume post-workout. Yes, more than carbs. Gasp. Different types of proteins will affect individuals differently, but the preferred type is a fast-digesting source, so the classic example is whey protein.
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Nov 13, 2020 · The glycemic index is a measure of how quickly a food raises blood sugar and hence insulin levels. Normally, it is best to eat lower glycemic foods so as not to initiate an insulin spike (55 and under rates as low). But post-workout, the exact opposite is true. It is critical to get the carbs (and protein) to the muscle cells as fast as possible.
