What you eat after a workout can help you optimize recovery, maximize performance during your next workout, and help you achieve your goals. Depending on the time of day you exercise, you may be able to eat a full meal after your workout, but for those days between meals or when money is tight, here are some quick, easy, and healthy snacks. After training.
Why a post-workout snack is so important
During strenuous exercise, the body uses stored energy in muscles, muscles break down and become damaged, and water is lost through sweating. By providing the body with the appropriate macronutrients in a post-workout snack or meal, it replenishes glycogen stores, supports muscle recovery and growth, and optimizes performance on your next training session.
What to eat after training
After training, it’s best to consume carbohydrates, protein, and fluids. The goal of a post-workout snack is to re-energize, repair, and rehydrate, also known as the 3 Rs of workout recovery.
Supplement carbohydrates
Carbohydrates are the body’s natural form of energy and are stored in our muscles in the form of glycogen. During exercise, glycogen is used as fuel and our stores are depleted; the more intense the activity, the more glycogen is consumed (1). By consuming carbohydrates after exercise, we can more easily replenish glycogen stores and begin the recovery process. Post-exercise carbohydrate intake is especially important for endurance athletes or athletes who train for many hours or multiple times per day.
Examples of carbohydrates: fruit, oatmeal, bread, crackers, rice, cereal, and potatoes
Repair protein
Consuming protein after exercise helps repair and rebuild muscles. Exercise can trigger a loss of muscle mass, although the exact extent may vary with different forms of exercise. Consuming protein after exercise helps prevent protein breakdown and stimulates muscle protein synthesis, which helps build and maintain muscle tissue (2, 3). A person’s exact protein needs vary depending on the type of training and type of athlete. However, consuming 15 to 25 grams of protein post-workout is a good guideline. Getting enough amino acids from protein after a workout is especially important for strength athletes or people participating in strength and resistance training.
Examples of proteins: eggs, yogurt, cheese, nuts, poultry, seafood, meat, and protein powder
Rehydration
Drinking water or a hydrating drink after exercise can help replace fluids lost through sweat during exercise. Accurately calculating the amount of fluid required is especially important for endurance athletes or those who train in hot climates. For the average fitness enthusiast, it’s best to focus on how much water you drink after, before, and during your workout. Fluids can be obtained through drinks and hydrating fruits and vegetables.
Examples of fluids: water, electrolyte drinks, sports drinks, fresh fruits and fresh vegetables
What about fat?
Dietary fat has not been shown to promote or inhibit recovery. Consuming fat after exercise does not directly stimulate insulin or glycogen replenishment that aids in muscle recovery, and studies have shown that it neither depletes insulin nor slows glycogen replenishment (4).
While healthy fats should be consumed after a workout to ensure a more balanced meal, they are not an important part of a post-workout snack.
When should you eat your post-workout snack?
While snacking after a workout can impact your recovery, timing isn’t as important as you might think. In fact, for the average athlete who wants to feel better, timing of nutritional intake is not particularly important.
The concept of the post-exercise “anabolic window” came to public attention in the early 2000s, as popular research proposed that the timing of ingesting certain nutrients immediately after exercise determines the success or failure of recovery. Further studies are now needed to demonstrate that this is no longer the case (5).
It is now known that the anabolic effects of a protein-rich meal last about 3 to 5 hours, and possibly longer depending on the portion size and composition of the meal. For individuals seeking to build muscle, protein dosage in pre- and post-workout snacks and meals is as long as optimal daily protein intake is achieved (1.6 to 2.2 g/kg (0.7 to 1.0 g/kg)). This will maximize the anabolic response. lb) body weight daily to maximize muscle growth.
Additionally, while of practical significance to endurance athletes, as these individuals experience a dramatic drop in nutrient availability during activity, the timing of post-workout carbohydrate eating is not as critical for the average athlete or someone looking to build muscle.
Overall, the total amount of protein and carbohydrates consumed throughout the day is more important for overall health and body composition goals than specific nutrition timing strategies.
The best post-workout snack ideas
Here are 10 nutritious post-workout snack combos you can easily throw together.
- Eggs + toast
Whether you’re working out in the morning, lunch, or evening, eggs and toast are a quick and easy combo that takes just minutes to make. Not only are eggs a good source of protein, they are also a natural source of cholesterol, which has been shown to have positive effects on muscle building and regeneration (6, 7).
A post-workout snack consisting of two eggs and a slice of whole-wheat bread provides an average of 16 grams of protein and 12 grams of carbohydrates (8, 9).
- Greek yogurt + cereal
While any type of yogurt is a great post-workout snack, Greek yogurt is especially high in protein, making it a good choice. Since yogurt is a natural source of sugar, it can actually provide protein and carbs after a workout. However, combine it with some granola for an extra boost of fiber-rich carbs. When buying store-bought granola, be sure to read the ingredients and choose a version with a small amount of added sugar and oil, especially if you’re trying to reduce your calorie intake.
A post-workout snack consisting of 3/4 Greek yogurt and 1/4 cup granola provides an average of 17 grams of protein and 22 grams of carbohydrates (10, 11). - Cheese + fruit
Cottage cheese is an excellent source of dairy proteins in the form of whey and casein: whey is a high-quality, easily absorbed protein, and casein is a slow-digesting protein that has been shown to promote muscle growth and aid recovery. . 12, 13). Similar to yogurt, cottage cheese is available in 0%, 1%, 2%, and full-fat versions, so you can choose the option that works best for you based on your health goals, as they are also a good source of protein. Combining cottage cheese with some fresh fruit helps provide extra carbs and fiber at the same time.
A post-workout snack made with 1/2 cup of 2% cottage cheese and 1 orange provides an average of 15 grams of protein and 21 grams of carbohydrates (14, 15).
- Tuna + Crackers
Canned tuna is a quick and convenient source of protein that is relatively inexpensive. In addition to being a rich source of protein, tuna is also a good source of omega-3 fatty acids, which have been shown to reduce inflammation (16). Depending on how hungry you are, tuna can be mixed with vegetables and crackers or made into a sandwich to provide much-needed carbs.
A post-workout snack containing half a can of tuna and 10 whole-wheat crackers provides an average of 23 grams of protein and 20 grams of carbohydrates (17, 18).
- Hummus + Pita bread
Hummus is made from chickpeas, a legume and vegetarian source of protein. Although chickpeas contain protein, they are primarily a source of carbohydrates and insoluble fiber, so they can help with energy and repair. A serving of hummus doesn’t contain a lot of protein, only 2.4 grams per 2 tablespoons. However, when combined with whole wheat pita bread, the protein content can be increased.
A post-workout snack of 1/4 cup hummus and 1 large whole-wheat pita provides an average of 11 grams of protein and 44 grams of carbohydrates (19, 20).
6.Milk + oat flour
Milk is an often overlooked but important source of protein, especially after exercise. The protein and nutrients contained in milk are of high quality and easily absorbed, especially compared to alternative milk drinks (21). Although you may think of oats as a breakfast ingredient, a small bowl of oatmeal with milk takes just a few minutes to create a balanced post-workout snack that’s packed with protein and carbs.
A post-workout snack made with 1 cup of 2% milk and 1/2 oatmeal provides an average of 13 grams of protein and 40 grams of carbohydrates (22, 23).
7.Peanut Butter + Apple
Peanut butter is a moderate source of protein and works well when combined with fruit for a light, quick, and easy post-workout snack. Since 2 tablespoons of peanut butter only contains 8 grams of protein, it’s a moderate source of protein compared to other sources, but it’s still good in a pinch, or to tide you over until meal time. Don’t like peanut butter or have a peanut allergy? No problem, almond butter works too, although it has less protein than peanut butter.
A post-workout snack made with 2 tablespoons of natural peanut butter and 1 medium apple provides an average of 8 grams of protein and 27 grams of carbohydrates (24, 25).
8.Cooked meat + burrito
Deli meats are a great source of post-workout protein when you don’t have time to cook or need to eat quickly. Whether it’s sliced ​​turkey, chicken, ham or roast beef; deli meat provides up to 33 grams of protein per 100 grams (26). If you’re worried about calories or fat content, you can choose leaner options like turkey or ham, and you can pair any type of deli meat with a whole-wheat wrap and a dash of mustard or a delicious post-workout snack. Protein and carbohydrates.
A post-workout snack made from 85 grams of turkey slices and 1 whole-wheat roll provides an average of 16 grams of protein and 33 grams of carbohydrates (27, 28).
- Protein powder + banana
Protein powder is a great option if you’re on the go or want to increase your overall protein intake without consuming too many calories. Protein powder comes in animal and plant forms and is made from whey, peas and rice. They can be blended into smoothies, mixed with milk or added to water and provide 20 to 30 grams of protein per serving. When choosing a protein powder, be sure to read the ingredients and, if possible, choose a version that has been third-party tested to ensure quality.
A post-workout snack consisting of 1 scoop of whey protein powder and 1 medium banana provides an average of 21 grams of protein and 32 grams of carbohydrates (29, 30).
- Protein bars
If you’re not a fan of protein powder or are looking for something to throw in your gym bag, protein bars are a great option. They’re usually made from protein powder, but when combined with dried fruits, nuts, seeds, or whole grains, they can provide a balanced source of protein and carbohydrates. However, not all protein bars are created equal. When choosing a protein bar, be sure to read the ingredients and avoid products with too much added sugar and preservatives.
A post-workout snack containing 1 protein bar provides an average of 10 to 20 grams of protein and an average of 25 to 35 grams of carbohydrates (31).
Frequently asked questions about post-workout nutrition
Should I eat immediately after training?
You don’t have to eat anything right after your workout. Research shows that post-exercise snacks and meals containing adequate protein and carbohydrates within 2-3 hours of exercise can aid recovery.
What happens if you don’t eat after training?
Assuming daily calorie, carbohydrate, and protein intakes are met, not eating after exercise will have no negative impact on recovery. In addition to endurance athletes, general athletes can also support recovery, replenish energy stores, and support muscle growth without the need for special nutritional timing strategies.
What’s a great post-workout snack?
Eggs, cheese, and lean protein sources like turkey, chicken, and fish all make delicious post-workout snacks.
What not to eat after training?
To optimize recovery, it’s best to limit highly processed foods and prioritize nutrient-dense, whole foods. Antioxidant-rich foods like berries, leafy greens, and colorful vegetables can fight inflammation and promote recovery, while polyphenols have been shown to help reduce post-workout pain, improve recovery, and reduce fatigue (32).
If you’re not sure what to eat to achieve your personal goals and optimize athletic performance, it’s best to consult a nutritionist or sports medicine doctor who specializes in sports nutrition.
in conclusion
For best regeneration results, it’s best to do post-workout training after training. Eat snacks that contain protein and carbohydrates as well as water and/or electrolytes. Protein helps stimulate muscle synthesis and improves recovery, while carbohydrates help restore muscle glycogen and replenish energy. Good post-workout snacks include eggs and toast, yogurt and granola, cottage cheese and fruit, tuna and crackers, hummus and pita bread, or a banana protein shake.