Knowing what to eat after a workout can seriously improve muscle gain, speed up recovery time, and boost metabolism. So go for these nutritious post-workout meals!
Some foods are better to eat than others after a workout. If you want to learn about what to eat after a workout, continue reading.
One crucial part of having a fantastic workout is knowing what to eat after a workout.
Without having a proper meal post-gym sesh, your body’s fatigue will rise while its blood sugar depletes.
During an intense workout, your muscles pull energy from their glycogen stores. You also use whatever carbs are present to maintain strength and stamina. So when your workout is over, it only makes sense to replenish your body.
Sports nutrition ensures muscle recovery, aids in muscle growth and repair, and keeps your blood sugar levels stabilized so you can avoid that crashing feeling.
So, want to know what to eat after a workout, after you hit the gym, or after that 5k race? Keep reading to see some helpful guidelines.
Get The Right Fuel
Your body needs the right fuel to function properly, especially after a tough workout. So make sure it gets enough protein and carbs to maximize your muscle gain!
1. Replenish Carbs
We discussed glycogen stores briefly — these muscle glycogen particles get broken down during a workout. The level of degeneration depends in large part on the intensity of the workout.
Glycogen stores hold glycogen, a vital fuel source for bodies amid a workout. To ensure that your following sessions are just as good as the first, it’s pertinent to replenish these stores as soon as possible.
This not only improves your performance in the gym, but it allows for quick recovery time, too. With a little bit of carbohydrates post-workout, you could be increasing your endurance and your capabilities.
This fact is especially true for long-term athletes that have intense workouts frequently.
2. Get Your Protein
Protein is one of the primary sources of nutrition for your muscles post-workout.
Depending on how intense your workout, your body likely broke down a lot of muscle protein.
Regardless, after exercising, your body experiences muscle protein degeneration. Protein provides the amino acids necessary for muscle recovery, which helps you stay active and healthy.
3. Consider Fats
Fats aren’t as important to the recovery process as protein and carbs, but a small number of healthy fats can still aid in your recovery.
Although fats can slow down metabolism (they take longer to digest), a small amount can help you recover and doesn’t take away any benefits of the other nutrients.
What To Eat After A Workout? Here are 9 Options!
Now that you’ve got an idea of what you should focus on post-workout, here are some quick snack ideas to consider:
- A veggie omelet with half an avocado.
- Two hard-boiled eggs.
- Four ounces of turkey or chicken breast.
- A smoothie with a scoop of protein powder.
- Leafy salad (think: kale) with roasted sweet potatoes.
- A handful of nuts and/or whole-wheat toast with almond or peanut butter.
- Salmon with broccoli or quinoa.
- Greek yogurt with a scoop of berries.
- Pita bread with hummus and olive oil.
As you can see, healthy doesn’t have to mean complicated. If you need more post-workout meal options or even a delivery service for when you have no time left in your day to meal prep, check this article.
You Are What You Eat
Knowing what to eat after a workout can improve your fitness exponentially.
If you’re a steady gym-goer, the next step is supplying your body with the nutrients it’s lost. One without the other just doesn’t make sense!
Proper nutrition will make your workouts more productive and effective.
If you enjoyed this article on choosing healthy post-workout meals, keep scrolling our site for similar tips and tricks!
Get more like this
in your inbox
Sign up for our daily email with fitness and nutrition tips, diets and weight loss programs, health news, and more.