Once you’re done with your workout, your body is like a sponge and it’s ready to soak up all the good stuff it needs to recover from exercising and get stronger. It’s not unusual to feel really hungry after working out, but you shouldn’t eat just to get full.
If you know anything at all about fitness, you know food is a huge part of it. When you exercise, you break down muscle fibers and run out of energy. If you want to bounce back, you have to eat right, or it’s like trying to drive a car on an empty tank – it’s not gonna happen.
But if you get the right mix of protein, carbs, and healthy fats, you’ll boost your recovery process and fitness in general.
What to eat, you ask? Stick around because that’s what we’re going to discuss! Grab a napkin and let’s eat some healthy food!
Why Eating After a Workout Matters
Say you were lifting weights or you were doing something else that’s intense, like HIIT. During your exercise, you’ve created tiny tears in your muscle fibers, so now they need to repair once you start working out. And one of the best ways to help your muscles do that is to consume protein. It will help repair the tears and make your muscles stronger and bigger over time.
But you can’t just consume protein, you also need carbs and healthy fats.
When you exercise, your body uses glycogen, which is the stored form of carbohydrates, as a primary source of energy. When your workout is finished, so are your glycogen stores, so you need some carbs to replenish them and make sure you have enough energy for either your next workout or the rest of your day.
Another big reason to eat after a workout is to reduce muscle protein breakdown. During exercise, your body enters a catabolic state, which means that it starts to break down muscle protein to get energy. A protein-carb combo after a workout gives your body the nutrients it needs to switch it up from breaking down muscle to building it up. This shift is absolutely essential if you want to build muscle mass, which is what a lot of people are after.
Furthermore, the right type of food consumed after working out can even improve your workout results. When your body has everything it needs in terms of nutrients, you’ll see better results as far as strength, endurance, and muscle growth go.
4 Best Types of Food After a Workout
Well, it’s not just one – there are 3 important food groups, plus we’ve added some hydration options as a bonus. Although our main focus is food, don’t risk getting dehydrated because that can cause more issues than you think. If you’re hungry, you’ll likely be ravenous by the time you finish reading this. If that happens, make sure to grab something healthy!
Lean Proteins
Your muscles need protein to repair and grow. Chicken breast, turkey, fish (like salmon and tuna), and egg whites are excellent sources of high-quality protein that will help your muscles recover and become stronger. These proteins are rich in amino acids, which are the building blocks your body needs to repair muscle tissue.
Carbohydrates
This does not mean pasta and/or cookies! You want good carbs that will replenish glycogen stores after you’re done working out. These good carbs are found in brown rice, sweet potatoes, oats, and whole grain bread. They give you a steady release of energy, which will help with glycogen levels in your muscles and make sure you have enough energy for whatever follows your workout.
Healthy Fats
Healthy fats play a supporting role, but hey – what’s a movie without supporting actors?
They help reduce inflammation and provide sustained energy. You’ll find healthy fats in avocado, nuts, seeds, and nut butters. This food will keep you full and support your health in general, so they’re a big part of post-workout nutrition.
Hydration
Water is excellent, of course, but if that’s too boring for you, you can go for coconut water or electrolyte-infused drinks. These will help replace the electrolytes you lost during working out (sodium, potassium) and that are important for preventing cramps and maintaining muscle function.
Sergii Putsov, CPT and the author from Warm Body Cold Mind recommended combining all 3 food groups (plus hydration; don’t forget hydration) to improve recovery and improve results from working out. Here’s an example of a post-workout meal plan for 1 day from an expert if you don’t feel creative and don’t know how to combine it all:
- Post-workout meal: Grilled chicken breast with a side of brown rice and steamed vegetables
- Snack: A smoothie made with banana, spinach, and a scoop of protein powder
- Dinner: Baked salmon with sweet potato and a mixed green salad topped with avocado
- Hydration: Drink water during the day and grab some coconut water to replenish electrolytes after working out
FAQ
How soon after a workout should I eat?
Try to eat about half an hour to an hour after you’re done working out. This is the sweet spot for nutrient absorption.
Can I eat a regular meal after a workout instead of a specific meal that’s meant as a post-workout snack?
Sure you can. This isn’t about eating a specific meal. Instead, you want to focus on eating the right kind of food. If your “regular meal” has a good balance of protein, carbohydrates, and healthy fats, then go for it. But if you’re thinking cheeseburger with sweet potato fries and a green salad – that’s a big, fat nope.
Conclusion
Hungry yet? If you are, that’s fine because you have a lot of healthy, nutritious options to choose from. You don’t need to eat the same food every day, but make sure your meals are balanced and that you’re eating the good stuff. This means things like carbohydrates in the form of sweet potatoes and brown rice, not pasta and chili fries.
Well… All that’s left to say is bon appétit! Enjoy your healthy food and if you have tasty recipes to share – you know where the comment section is!
References:
1. “Glycogen,” Cleveland Clinic, https://my.clevelandclinic.org/health/articles/23509-glycogen (accessed May 27th, 2024)
2. Nicoletta Lanese “Stunning images show how muscles heal themselves after a workout,” LiveScience, https://www.livescience.com/muscle-repair-by-roaming-nuclei (accessed May 27th, 2024)
