During exercise, your body taps the fuel stored in your muscles for energy. After you’ve cranked out that last rep, your muscles are depleted of their glycogen stores and broken down. When it comes to what to eat after a workout, eating or drinking something that combines protein and carbohydrates 30 minutes to an hour after your workout refills energy stores, builds and repairs your muscles that were broken down, and helps keep your metabolism burning strong.
Post workout food
The sooner you start refueling, the better off you’ll be. Research shows that your body’s ability to refill muscle stores decreases by 50 percent if you wait to eat just two hours after your workout compared to eating right away. Try to plan ahead and bring your recovery drink to the gym, or pack a peanut butter and jelly sandwich to eat when you’re finished. (Jelly isn’t the only way to enjoy PB. Whip up one of these healthy peanut butter recipes for your next snack or meal.)
Try these quick post-workout meal ideas to speed up recovery, maximize exercise benefits, and help maintain lean muscle:
- Protein shake made with half a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
- Salad with roasted chickpeas (1/2 cup), light olive oil, and vinegar
- Sautéed or steamed vegetables (1 cup) with non-GMO tofu (1/2 cup)
- Quinoa bowl (1 cup) with blackberries (1 cup) and pecans (1/4 cup)
- Whole-wheat bread (2 slices) with raw peanut butter (2 tablespoons) and agave nectar
- Burrito with beans (1/2 cup), brown rice (1/2 cup), guacamole (2 tablespoons), and salsa
- Grilled chicken (4 ounces) with sautéed or steamed vegetables (1 cup)
- Omelet (2 eggs) stuffed with sautéed vegetables (1/2 cup) and avocado (1/4 of fruit, sliced)
- Grilled salmon (4 ounces) with a baked sweet potato (5 ounces)
- Whole-wheat bread (2 slices) with tuna (3 ounces) mixed with hummus (2 tablespoons), spinach leaves (1/2 cup)
- Chocolate milk (1 cup)
Steer clear of rich, greasy foods. Fat takes your body longer to digest, which can lead to an upset stomach. For some people, lots of fiber or protein doesn’t mix with exercise. Every body is different, so pay attention to what works for you. If you’re taking part in a race, such as a 5K, stick with tried-and-true snacks and meals.