What should eat after exercise

Overall, it's most important to eat protein after a workout in order to help your muscles repair. There are many ways you can get this protein, and depending on your preferences and the time you have, you may opt for different types of foods. This is reflected in Stephenson's own post-workout routine. World globe An icon of the world globe, indicating different international options. Get the Insider App. Click here to learn more. A leading-edge research firm focused on digital transformation.

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Look to grab a quick, protein-packed snack 15 minutes to an hour after your workout to begin refueling. Starting the process right away can help ward off muscle soreness, tightness and cramping. In that case, look for a liquid food option such as a protein drink or chocolate milk. That quick bite should be followed a few hours later by a nutritious meal chock-full of carbs and protein.

Consider it the final rep, mile or lap of your earlier workout. Your next meal a few hours after training also should be packed with proteins and carbs, says Patton. Consider these options:. The rule of thumb is about 4 grams of carbohydrates for every gram of protein per meal, says Patton. Yes, carbs are still important. Learn more about meshing diet and exercise for weight loss with tips from an exercise physiologist.

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Expert Reviewed. Knowing what to eat after your workout can play a pivotal role in helping your body refuel, rehydrate and recover from exercise, as well as help your muscles rebuild. Look to Noom for motivation, inspiration and solid strategies for long-term health. For starters, you need to replenish the carbohydrates and glycogen the glucose stored in your muscles you just depleted during your workout, says Tara Collingwood, a registered dietitian nutritionist and sports dietitian in Orlando, Florida.

During exercise—strength training, in particular—your muscles experience micro-tears. Eating protein can help rebuild and repair those damaged muscle fibers.

It can also decrease your performance the next time you exercise, says Bonci. The cornerstone of post-workout nutrition is a careful combination of protein, carbohydrates and fluids.

The basic recommendation is to consume 10 to 20 grams of protein after a workout, depending on your body weight, says Bonci. And depending on the type of exercise you completed, adjust your ratio of carbohydrates to protein, she adds. For instance, after a strength-training workout, aim for a 2-to-1 ratio of carbs to protein meaning 20 to 40 grams of carbs and 10 to 20 grams of protein. If you completed an endurance aerobic workout like jogging, the ratio shifts to 3-to-1 with 30 to 60 grams of carbs and 10 to 20 grams of protein , says Bonci.

Another key component to keep in mind when fueling up post-workout: the intensity and duration of the exercise you just completed. Meanwhile, those who spend 60 to 70 minutes working out at a higher intensity might benefit from a calorie snack consisting of carbs and protein.

And more serious athletes think someone who trains for up to 4 hours a day should refuel rapidly, aiming for a much higher-calorie, carbohydrate- and protein-based snack, says Kolbe. Hard workouts leave your muscles starving for fuel. Without adequate nutrients to restore depleted glycogen stores, protein balance is said to remain in a negative state. Skipping meals post-workout can contribute to an imbalance or negative physiological environment not conducive to building muscle tissue or repairing tissue damaged from exercise.

The goal is to maintain a positive or net protein balance achieved by eating adequate amounts of macronutrients before, during, and especially after exercise. Improved muscle protein synthesis rates were shown for athletes consuming both carbohydrates and protein immediately following exercise.

The post-workout meal doesn't have to be complicated nor does it require expensive shakes or supplements. The most important part of eating right is planning and preparing your meals. Your body will appreciate a meal ready to go when the workout is done. Costly commercial recovery foods like protein powder can be purchased and some people opt for this convenience. However, it's just as easy and more budget-friendly to buy and prepare healthy food. You will have a ready stock of quality whole foods for frequent meals to keep your body fueled after a hard workout.

Preparing your post-workout food is also part of the fun of maintaining a healthy body and lifestyle. Below is a sampling of meals that can be enjoyed after a great workout. Additional snacks to enjoy recommended by the American Council on Exercise:. Finding what healthy foods work best for you post-workout will be through trial and error. Having a nutritional strategy in place will create the success of your food plan post and pre-workout.

Eating the right foods to fuel your body after exercise will be the most important part of achieving your goals. Other suggestions are not to skip meals and remember to drink plenty of water. Get nutrition tips and advice to make healthy eating easier. J Int Soc Sports Nutr 14, 20