More Nutrition Dr. Besides, Detoxification for mental clarity body prefers a Poost-workout variety of nutrient-dense foods. Should I Eat Carbs After My Workout? Wraps : Whole grain high fiber wraps are a great start to a wonderful recovery meal.

Post-workout meal ideas -

The tropical salsa topping on Angie's Fish Tacos is a bold and tasty play. It may be 'just' chicken and potatoes, but Dan's epic upgrade makes it so much more. Who doesn't love a hearty pasta bake? To go vegan, make it with cashew cheese.

Minimal mess, maximum flavor and protein. Yep, this is THE BEST chicken pan roast. Just try it and see. Fire up the grill — Sergio's famous steak tacos are coming in hot! When you want it on the table fast, just combine those pantry staples and a few fresh ingredients.

What's better than lasagne? Lasagne with meatballs. It's easy, it's tasty and it's perfect for leftover lunch the next day. Combine the protein power of tofu with the kick of wasabi mayo for the perfect meat-free Monday.

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What to Eat After a Workout: Post Workout Meal Ideas. Written by Garett Reid NSCA, CSCS, CISSN, M. This article will help you nail your post-workout nutrition by explaining: Why your post-workout meal is crucial Importance of rehydrating What nutrients to prioritize post-workout Timing your post-workout meals What to eat after a workout Finally, we will provide some post-workout inspiration by including some meal ideas to help you get to your goal!

Here are the nutrients you need to focus on: 1. Protein: When it comes to protein during your post-workout window, you want to make sure your intake is sufficient. HOW SOON AFTER A WORKOUT SHOULD YOU EAT? Training fasted: If you partake in fasted cardio or strength train in a fasted state, it would be wise to consume your post-training meal as soon as you can to move from a catabolic state to a more anabolic state.

Consuming a meal 1 to 2 hours BEFORE training: If you're consuming a pre-training meal 1 to 2 hours before training, the amino acids in that meal can remain elevated well into the post-workout period due to the time it takes for digestion and absorption to occur.

In this case, you can have your post-workout meal immediately, or 1 to 2 hours post-exercise. Consuming a meal 4 to 6 hours BEFORE training: Looking at a different, but quite common, scenario, is training at lunchtime when your last meal may have been 4 to 6 hours before when you ate breakfast.

Ideal Post-Workout Nutrition Timing Your best bet is to consume a meal rich in protein and carbohydrates 1 to 2 hours before training to maximize your training efforts and consume a similar meal immediately to 1 to 2 hours after completing your workout.

WHAT TO EAT AFTER A WORKOUT When it comes to your post-workout meal, there are several nutrients we need to make sure we consume. Fats: Fat is the one macronutrient to limit in a post-workout meal. Protein: To reduce our fat intake and still get enough protein and carbohydrate intake, emphasize lean protein sources, such as chicken, lean beef, white fish, and non or low-fat dairy.

Carbohydrates: For carbohydrates, look for sources low in fiber. WHAT IF THE GOAL IS MUSCLE GAIN? WHAT IF THE GOAL IS FAT LOSS? Breakfast Post-Workout Meal Ideas: Smoothie with banana, pineapple, and 25 grams of protein powder Greek yogurt with banana and strawberries this also makes a great post workout snack!

Coconut aminos Soy sauce Mustard Salsa Hot sauce Taco sauce Sriracha Chili paste Sugar-free ketchup Sugar-free BBQ sauce Balsamic vinegar Seasonings Spices There are many brands that you can find online that are marketed as zero calorie or low calorie that would also be great options.

Post Workout Meals: Key Takeaways If you take one thing away from this post, let it be this: Your meal post exercise is just as important as your pre-workout meal because your muscles deplete glycogen stored carbohydrates and break down protein during strenuous workouts, like these kettlebell HIIT workouts.

As for how to prioritize your nutrients, keep these tips in mind: Protein and carbohydrates should be prioritized in the post-workout timeframe to help your body recover. Endurance sports may need more carbs in their well-balanced meals.

Fats may be included post-workout if the goal is muscle gain and muscle strength to increase daily calories. To lose fat, you must be in a calorie deficit. To gain muscle, you must be in a calorie surplus, unless you are new to lifting.

When trying to lose fat, it's best to have an increase in totally daily protein intake to retain muscle. Sport nutrition. Human Kinetics. Chen, Y. Comparative study of the composition of sweat from eccrine and apocrine sweat glands during exercise and in heat.

International Journal of Environmental Research and Public Health, 17 10 , National Athletic Trainers' Association position statement: Fluid Replacement for the physically active. Journal of Athletic Training, 52 9 , — Nutrient timing revisited.

Functional Foods, 65— Protein recommendations for weight loss in elite athletes: A focus on body composition and performance. International Journal of Sport Nutrition and Exercise Metabolism, 28 2 , — Garett Reid Author. Also in Blog. About Us At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey.

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Czechia CZK Kč. Denmark DKK kr. In Partnership With BocaThis colorful, veggie-filled dish packs 17 grams of protein thanks to Boca veggie ground crumbles and Colby and Monterey Jack cheeses. Protein per serving: 17 grams.

Hemp hearts, two types of beans, and nutritional yeast deserve the credit for pushing these vegan enchiladas up to 21 grams of protein per serving without meat or cheese. Protein per serving: 21 grams.

Egg whites are the quintessential post-workout food, but turkey bacon and shredded cheddar are what kick up the protein count to an impressive 23 grams. Throw in some veggies for some extra color, fiber, and flavor. Protein per serving: 23 grams. These plant-based, portable protein powerhouses are ideal for a post-workout meal on the go.

They freeze well, so make on a Sunday, and refueling after exercise will be a no-brainer all week. Protein per serving: 32 grams. Quinoa is one of the most protein-heavy grain substitutes out there, so swapping it out for rice is a great way make your meal higher in protein. Protein per serving: 34 grams.

Lentil, tempeh, and cheese might be an unusual combo, but they make an unbelievably delicious way to switch up your lettuce wrap fillings. Meaty and satisfying, a few of these power-packed parcels are just as good as regular chicken lettuce wraps. Protein per serving: 35 grams. For a lower-carb alternative to pizza or pasta, scoop the watery seeds out of a zucchini and stuff with a mix of cheese, sauce, and chicken.

The taste will satisfy any craving, while the protein will help refuel those sore muscles. Protein per serving: 38 grams. Protein per serving: 30 grams. All you have to do is let them simmer for several hours with chicken and a citrus-herb green sauce.

The recipe yields a big batch, so your post-exercise meals are covered for several days. Protein per serving: 42 grams. Take care of that hangriness fast with this quick Thai-inspired recipe. A speedy sauté of veggies and beef, plus a low-sugar sauce and a small bunch of basil gives you fresh, fragrant flavors and a whopping 48 grams of protein.

Protein per serving: 48 grams.

Jeal On: March 06, Post-wprkout post-workout Postworkout is just Post-workout meal ideas crucial as your pre-workout food. Whether your Body toning tips is iddas gain, fat loss, or a combination of the two, it's important to know what to eat and when to eat it to hit your gym and physique goals. This article will help you nail your post-workout nutrition by explaining:. Finally, we will provide some post-workout inspiration by including some meal ideas to help you get to your goal!

Post-workout meal ideas -

Aim to eat a balanced meal or snack containing a combo of complex carbs, protein, and healthy fats. Many studies have tested various carb-to-protein ratios after workouts, but instead of stressing over proportions, simply aim for a mix of these macros, then tune into how your body feels and performs during future workouts.

Below, learn a bit more about the importance of carbs, proteins, and fats for post-workout recovery—and keep reading for specific meal and snack ideas. Generally, your best bet is going to be minimally processed, complex carbohydrates , which are digested slower; less likely to spike blood sugar; and contain more vitamins, minerals, and fiber than refined carbohydrates and added sugars.

Good post-workout carbohydrate sources include:. Various types of fruit such as bananas, mango, or apples. Whole wheat or whole grain varieties of bread, sandwich wraps, English muffins, pastas, and pretzels.

Protein-rich foods supply the body with amino acids, which enhance muscle repair and growth, particularly when you eat them after exercising. While the amount of protein you need depends on your individual needs, the National Library of Medicine recommends that healthy adults intake protein for percent of their total daily calories.

That means a person on a 2, calorie diet would eat about grams of protein per day. Good post-workout protein sources include:. High-quality protein powder look for ones with few ingredients and no added sugars, fillers, artificial sweeteners, or preservatives, per the Cleveland Clinic.

Nuts and nut butter. Fat may not be as important in the post-workout period as carbs and protein, but this macronutrient can help you feel full, support stable energy levels , enhance absorption of fat-soluble vitamins, and maintain cell membrane integrity—all of which are important for recovery, McDaniel notes.

Omega-3 fats can also help curb inflammation, especially when consumed regularly. Some preliminary research even suggests that omega-3 intake may help improve post-workout recovery.

Just keep in mind that you may not need to add a separate source of fat to your post-workout meal or snack, since some protein-rich foods contain fat already. Good post-workout fat sources include:. Nuts and nut butters. Extra virgin olive oil.

For an added bonus after particularly strenuous workouts, you can also consider incorporating specific anti-inflammatory foods, such as tart cherries , wild blueberries , and turmeric , suggests registered dietitian Jessica Cording, MS, RD, CDN. For example, muscle cells have increased sensitivity to insulin for a period of time after you work out.

This allows your muscles to more rapidly absorb glucose when you consume carbohydrates, supporting more rapid glycogen resynthesis. Muscles can also take up amino acids more efficiently during this post-exercise window, and consuming protein shortly after a workout has been shown to enhance muscle protein synthesis aka strengthen and build your muscles.

Having a balanced meal or snack within a few hours, or whenever you get hungry, is perfectly fine. Ready to fuel up, but not sure what to eat after a workout? The following snacks contain a combination of carbohydrates, proteins, and healthy fats to support workout recovery and overall health. Banana with nut butter.

Sliced apple with an ounce of cheese. Piece of fruit with one or two hard boiled eggs. Dried fruit and a small handful of nuts. Carrot slices, whole wheat pita, and hummus. DIY trail mix with dried edamame, nuts, raisins, and dark chocolate.

Smoothie made with 1 cup milk or plant-based milk, 1 cup fruit, and a scoop of protein powder optional: add a handful of mild greens, like baby spinach.

Oatmeal with ground flaxseed, milk, fruit, and chopped nuts or nut butter. Plain Greek yogurt or cottage cheese with berries, granola, and almond slivers.

A veggie omelet cooked with olive oil and a slice of whole-wheat toast. Small whole-wheat wrap with eggs, cheese, and arugula. Brown rice or quinoa with roasted veggies and a serving of meat, fish, or egg, plus avocado or tahini for a source of healthy fat.

Tuna or chicken salad with mayo or olive oil , whole grain crackers, and veggie slices. English muffin pizza made with a whole-wheat English muffin, marinara or barbeque sauce, grilled chicken slices, and a sprinkle of mozzarella cheese.

Sprinkle with almonds, and dig in. You get a hearty boost of vitamins with the pineapple, peach and banana in this smoothie, and the nut milk of your choice adds protein to this post-workout meal.

If you find yourself tired of preparing sweet potatoes the same old way, this recipe will reignite your love for the healthy carbohydrates. Here, they get a flavor makeover with curry powder, cashews, broccoli and raisins. The best part? This dish can be eaten cold, room temperature or warm.

Make it ahead of time, and chow down after your workout! These meatballs are one of my favorite gluten-free recipes.

Make extras, and freeze for busy evenings, too. It has a healthy dose of leafy spinach , good-for-you coconut milk, bananas, almond butter and a scoop of protein powder to keep you going. This just might become your go-to shake.

Combined with red chili sauce, lime and honey, the result is a perfectly moist grilled chicken topped with mozzarella. Serve with a side salad, your favorite veggies or in a sandwich. Turkey and sweet potatoes? Ground turkey and sweet potato bring protein and carbs to the party, while bell peppers, onions, garlic and chili pepper give this skillet meal loads of flavor.

If you want a post-workout meal rich in healthy fats, protein and leafy greens, this is the recipe for you. This salad has it all: salmon , spinach, avocado, grapefruit, oranges and almonds.

Who knew that topping chicken with hummus would result in a crispy coating and moist, tender meat? When you want to feel fancy with minimal prep time, make this. Top your chicken with store-bought or homemade hummus psst: I love this recipe! Looking for a new way to prepare ever-popular kale? This is a great option to get your dose of vitamins.

The leafy greens get tender without turning soggy, while pine nuts and raisins add crunch and sweetness. This makes a wonderfully light dinner, but to give it even more substance, consider adding chicken, grass-fed beef or turkey. Enjoy the tropical flavors of mango and coconut while getting all the benefits of quinoa in this easy-to-make salad.

Along with almonds, mangos, onions, peppers and coconut flakes, this post-workout meal packs a nutritional punch, but skip the edamame — black beans make a fiber-rich substitution. Get a major dose of antioxidants with these matcha green tea pancakes. Not only are they a fun color the kids will love them!

With green tea, bananas, grapefruit, spinach and protein powder, this post-workout smoothie will keep you going well after your training session is over. Make a batch, and sip on it after! This Mexican-inspired dish is anything but your basic quinoa recipe.

With just a few minutes of prep time, it comes together quickly in one pan. This quinoa mix is also full of inexpensive, healthy ingredients: Corn, black beans, tomatoes and avocados all make appearances and rejuvenate your body after exercising.

What more could you want? Paleo diet lovers, this all-in-one meal is for you. It requires little hands-on time, letting you freshen up before chowing down. Opt for chicken or turkey sausage to keep it healthy.

Crispy, golden-brown wings covered in a sweet mango glaze full of protein and the healing benefits of coconut oil? These Paleo wings have it all. If whole grains are a part of your diet, bulgur makes a nice change from quinoa or rice in this one-pan recipe.

This high-fiber meal gets a healthy helping of protein thanks to the chicken and a dose of probiotics and calcium from the kefir. Salmon is one of the best foods you can eat.

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time 10 , 11 , 12 , Therefore, consuming carbs and protein after exercise can maximize protein and glycogen synthesis 13 , Early studies found benefits from consuming the two in a ratio of 3 to 1 carbs to protein.

When rapid recovery is necessary under 4 hours , current recommendations suggest a similar ratio. Specifically, you can help restore glycogen faster by consuming 0.

Recommendations for carb intake are targeted to the needs of endurance athletes. There is not enough evidence to say whether you should limit fat intake after a workout 1. Many people think that eating fat after a workout slows digestion and inhibits the absorption of nutrients.

While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits. For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk Having some fat in your post-workout meal may not affect your recovery.

But more studies are needed on this topic. A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis.

Consuming a ratio of 3 to 1 carbs to protein is a practical way to achieve this. 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 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 Eat your post-workout meal soon after exercising, ideally within a few hours.

However, you can extend this period a little longer, depending on the timing of your pre-workout meal. Choosing easily digested foods will promote faster nutrient absorption. Combinations of the foods above can create great meals that give you all the nutrients you need after exercise.

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 Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses. It is important to get water and electrolytes after exercise to replace what was lost during your workout.

It stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout.

Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery. Bananas are convenient, easy to digest, and contain a combination of nutrients believed to help promote quicker recovery after exercise.

Post-dorkout foods containing Post-workut and protein may help Pist-workout Detoxification for mental clarity muscles after exercise. Experts recommend eating Weight management diet after your workout for the most benefit. But are you giving your post-workout meal the same attention? Consuming the right nutrients after exercise is just as important as eating before. This results in your muscles being partially depleted of glycogen.

You know Body toning tips need a iveas post-workout meal Body toning tips you've finished Post-workout meal ideas workout, and now we've lined up 15 dinners that ixeas make you crave look OMAD maintenance strategies to it.

Fat oxidation research protein is not Detoxification for mental clarity for those building serious muscle. If you want to lose weight or improve your overall fitness, Post-worout high-protein Detoxification for mental clarity is essential to maintain Performance meal timing and fuel your ides.

One taste Detoxification for mental clarity Herbal remedies for eczema peanut sauce on Post-wkrkout simple chicken and noodle stir-fry and you'll be TeamAngie.

Pozt-workout makes it look effortless with these ixeas one-pan beauties. It's the high-protein Minerals for eye health dinner that meao cooks itself! Idsas has put Post-workout meal ideas simple plant-based protein spin on this Post-wogkout food Post-workkut.

Bring the spice back idras your life with Sergio's chilli. The Post-workout meal ideas salsa topping on Angie's Fish Idezs Detoxification for mental clarity a bold and Detoxification for mental clarity play. It may be 'just' chicken and potatoes, but Dan's epic upgrade makes it so much more.

Who doesn't love Post-wkrkout hearty pasta bake? To go vegan, Amplified energy expenditure it with cashew mezl. Minimal mess, maximum flavor and protein. Yep, this is THE Post--workout chicken pan roast. Just try it and see.

Fire up the grill — Sergio's famous steak tacos are coming in hot! When you want it on the table fast, just combine those pantry staples and a few fresh ingredients. What's better than lasagne? Lasagne with meatballs. It's easy, it's tasty and it's perfect for leftover lunch the next day.

Combine the protein power of tofu with the kick of wasabi mayo for the perfect meat-free Monday. All your tools in one place. Expert-training to fuel your fitness, nutrition and mindfulness. Access to over 3, workouts, recipes, and meditations — all tailored to your goals.

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: Post-workout meal ideas

Post workout meals and snacks: How To Fuel Your Fitness	Accept All Reject All Show Purposes. All your tools in one place. Carb Cycling: What Is It and How Does It Work? Ingredients like frozen yogurt, plant-based milk, and mix-ins like granola can come with added sugars that leave you at risk for energy crashes, mood swings, and poor appetite control later in the day, Cording says. Try these six post-workout muscle-building meals that taste great and get results. See, your body stores glycogen and protein in its muscles. Not quite a pancake, not quite banana bread , these hearty little pancakes are full of post-workout fuel, no matter the time of day.
15 of the best high-protein post-workout meals	Plst-workout of Increase cognitive agility protein in post-exercise muscle reconditioning. Loaded Post-worjout potassium-rich bananasalmond butter for protein and Body toning tips pomegranate — Post-workut no Body toning tips Extra virgin olive oil. For lighter cardio workouts, they suggest eating a well-balanced meal with the same ratio up to 1 hour after exercising. I love how easily this fancy grilled cheese sandwich comes together ­— and how good it is for you! Cambodia KHR ៛. Eating the right nutrients soon after you exercise can help your body get this done faster.
12 Quick and Easy Post Workout Recipes	One taste of the peanut sauce on this simple chicken and noodle stir-fry and you'll be TeamAngie. Combined with red chili sauce, lime and honey, the result is a perfectly moist grilled chicken topped with mozzarella. When you want it on the table fast, just combine those pantry staples and a few fresh ingredients. If you need or want more carbs, add a piece of fresh fruit on the side. Norway NOK kr.
What to eat after a workout...	Garett Reid Author. Also in Blog. About Us At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Recent Articles. Fat Loss Workout Plan For Women 4 Weeks, 8 Weeks, and Beyond January 09, Aaron Donald's Workout: The All-Star Defensive Tackle's Routine January 04, Must Reads. The Ultimate "Bro Split" Workout Plan Backed By Science August 05, The Ultimate Push Pull Legs PPL Workout Split Routine August 03, Categories Equipment News Nutrition Reviews Science Training. EXERCISES Best Quad Exercises Best Hamstring Exercises Best Glute Exercises Best Calf Exercises Best Upper Chest Exercises Best Lower Chest Exercises Best Front Delt Exercises Best Side Delt Exercises Best Rear Delt Exercises Best Triceps Exercises Best Biceps Exercises Best Forearm Exercises Best Lat Exercises Best Trap Exercises Best Upper Back Exercises Best Mid Back Exercises Best Lower Back Exercises Best Ab Exercises Best Oblique Exercises. DUMBBELLS Dumbbell Chest Exercises Dumbbell Shoulder Exercises Dumbbell Arm Exercises Dumbbell Biceps Exercises Dumbbell Triceps Exercises Dumbbell Forearm Exercises Dumbbell Leg Exercises Dumbbell Quad Exercises Dumbbell Hamstring Exercises Dumbbell Glute Exercises Dumbbell Calf Exercises Dumbbell Back Exercises Dumbbell Lat Exercises Dumbbell Trap Exercises Best Weight Benches for Home Gyms Best Dumbbell Racks Best Dumbbell Sets Best Adjustable Dumbbells. SMITH MACHINE Smith Machine Squats Smith Machine Deadlifts Smith Machine Bench Press Smith Machine Leg Workout Best Smith Machine Exercises Best Smith Machines for Home Gyms. STRETCHES Chest Stretches Shoulder Stretches Triceps Stretches Biceps Stretches Lat Stretches T-Spine Stretches Quad Stretches Hamstring Stretches Glute Stretches TFL Stretches Piriformis Stretches Ab Stretches Psoas Stretches Levator Scapulae Neck Stretches Best Warm Up Stretches Best Cool Down Stretches. Albania ALL L. Algeria DZD د. Armenia AMD դր. Aruba AWG ƒ. Ascension Island SHP £. Bangladesh BDT ৳. Benin XOF Fr. Bolivia BOB Bs. Botswana BWP P. Bulgaria BGN лв. Burkina Faso XOF Fr. Burundi BIF Fr. Cambodia KHR ៛. Cameroon XAF Fr. Central African Republic XAF Fr. Chad XAF Fr. China CNY ¥. Comoros KMF Fr. Congo - Brazzaville XAF Fr. Congo - Kinshasa CDF Fr. Curaçao ANG ƒ. Czechia CZK Kč. Denmark DKK kr. Djibouti DJF Fdj. Egypt EGP ج. Equatorial Guinea XAF Fr. Ethiopia ETB Br. Falkland Islands FKP £. Faroe Islands DKK kr. French Polynesia XPF Fr. Gabon XOF Fr. Gambia GMD D. Gibraltar GBP £. Greenland DKK kr. Guatemala GTQ Q. Guernsey GBP £. Guinea GNF Fr. Guinea-Bissau XOF Fr. Honduras HNL L. Hungary HUF Ft. Iceland ISK kr. Indonesia IDR Rp. Isle of Man GBP £. Japan JPY ¥. Kazakhstan KZT 〒. Kenya KES KSh. Kyrgyzstan KGS som. Lebanon LBP ل. Liechtenstein CHF CHF. Macao SAR MOP P. Malawi MWK MK. Malaysia MYR RM. Maldives MVR MVR. Mali XOF Fr. Moldova MDL L. Morocco MAD د. Myanmar Burma MMK K. New Caledonia XPF Fr. Niger XOF Fr. North Macedonia MKD ден. Norway NOK kr. Papua New Guinea PGK K. Poland PLN zł. Qatar QAR ر. Romania RON Lei. Rwanda RWF FRw. Samoa WST T. Saudi Arabia SAR ر. Why Should You Eat After a Tough Workout? What to Eat After a Workout Arrow. Post-Workout Meal Timing Arrow. Post-Workout Snack Ideas Arrow. Post-Workout Meal Ideas Arrow. What Not to Eat After a Workout Arrow. The Takeaway Arrow. After finishing a tough workout, you might start thinking about what's on the docket next, from cool-down exercises to hopping in the shower. Not everyone needs to eat right after getting active, but depending on the duration and intensity of your sweat session, good post-workout nutrition can make all the difference in supporting recovery and helping you reach your fitness goals faster. But what exactly should you eat after working out, and when should you chow down? Below, learn what happens to your body during a workout and how eating the right foods afterward can help support muscle gains, curb inflammation, influence endurance during your next workout, and more. Eating after a workout could be the missing link to maximizing your training. In order to power through that run, cycling session, or HIIT workout, your muscles must generate energy in the form of adenosine triphosphate ATP —and to generate ATP, your muscle cells need a source of fuel. In the early stages of exercise, muscles suck up the glucose circulating in your bloodstream from any recent carbs you ate, then convert this glucose into ATP. This is actually why a brisk, post-dinner walk is a great strategy for curbing blood sugar spikes. As exercise continues or becomes more intense, this circulating blood glucose is insufficient for powering physical activity. As a result, your body taps into its fuel stores: glycogen the stored form of glucose in the liver and muscles and fat. However, depending on the intensity or length of your workout, you will deplete varying amounts of glycogen. For example, a minute run will deplete significantly more glycogen than a minute walk. You might also burn through glycogen stores more quickly if you work out in a fasted state. Here are a few benefits that can come from a post-workout meal or snack:. Research suggests that the depletion of muscle glycogen during an initial bout of prolonged exercise is one of the key reasons people experience muscle fatigue—and so, replenishing this glycogen with proper post-workout carb intake can help restore muscle function and endurance capacity for your next sweat session. Then, during the post-exercise recovery period, your body repairs this damage with a process called muscle protein synthesis MPS. During MPS, amino acids are incorporated into skeletal muscle proteins, which builds and strengthens your muscles. Getting adequate rest and eating enough protein are both key for this process. Your body can experience varying degrees of inflammation after a workout. Keep in mind, not all inflammation is bad. In fact, the short-term inflammation triggered by a bout of exercise is important for kickstarting muscular repair processes and promoting long-term beneficial adaptations to training—and over time, regular physical activity has an anti-inflammatory effect. However, some research says that certain types of physical activity may be more likely to ramp up inflammation than others—particularly intense, long-lasting exercise without enough rest. Curbing unhealthy exercise-induced inflammation mostly comes down to knowing your limits and allowing time for appropriate rest, but your diet can help, too. The length, intensity, and type of workout will dictate whether you should quickly refuel and how much. This is particularly true for people wanting to add muscle mass and for busy, active individuals who tend to have a harder time meeting their overall calorie needs for the day, she adds. So what, exactly, should you eat after a workout? Aim to eat a balanced meal or snack containing a combo of complex carbs, protein, and healthy fats. Many studies have tested various carb-to-protein ratios after workouts, but instead of stressing over proportions, simply aim for a mix of these macros, then tune into how your body feels and performs during future workouts. Below, learn a bit more about the importance of carbs, proteins, and fats for post-workout recovery—and keep reading for specific meal and snack ideas. Generally, your best bet is going to be minimally processed, complex carbohydrates , which are digested slower; less likely to spike blood sugar; and contain more vitamins, minerals, and fiber than refined carbohydrates and added sugars. Good post-workout carbohydrate sources include:. Various types of fruit such as bananas, mango, or apples. Whole wheat or whole grain varieties of bread, sandwich wraps, English muffins, pastas, and pretzels. Protein-rich foods supply the body with amino acids, which enhance muscle repair and growth, particularly when you eat them after exercising. Protein pancakes worth flipping on Pancake Day. The link between social media and food. How much tinned food is safe to eat? Easy two-ingredient chocolate pots. What is kimchi — and is it good for you? Stracciatella soup with cavolo nero and spinach. Should we all be fasting like the PM? How Deliciously Ella makes eating well a joy. Vietnamese-style rice noodle bowl. Search Fitness Health Healthy Mums Beauty Food Travel Gym Wear World of Woo Project Body Love All Videos Subscribe Newsletter Follow Competitions Privacy Notice Cookies Policy Other Editions. Skip to Content Fitness Health Gym Wear Beauty Food. Jump to: What to eat after a workout Why do I need post-workout-specific meals and snacks? Why you need to prioritise protein in post-workout meals The carbs to add to your post-workout meal The fats to add to your post-workout meal So what should my post-workout meal look like? Kayla Itsines' on Building Post Workout Meals and Snacks 12 Post-workout meal ideas to try tonight. View full post on Instagram. View full post on Pinterest.