Your diet can play a massive role in workout recovery, fat loss and muscle development. Eating a balanced diet will when training will give you the best results. In addition to three square meals, one of the most essential food choices is what you eat directly after a workout.
Having a post-workout meal is vital, but it can also be hard to plan for it and know the types of foods you should prioritize. Learn what to eat after a workout and more information on how to prepare your post-workout meals.
What to Eat After a Workout for Best Results
The benefits of a post-workout meal
Improves recovery
Eating a meal after a workout will help combat fatigue, making you less tired in the short term. Plus, food can help your aching and strained body
recover quicker, meaning that you’ll be able to perform at a good standard for your next workout.
Restores glycogen stores
When you work out, your muscles use glycogen, the preferred fuel source for these body parts. If too much glycogen is used up, you can have a depletion, which can cause your muscles to break down and increase the chance of injury. Eating right can help you aid your body in generating more glycogen, which can help you recover and protect your tired muscles.
Increases muscle growth
Your muscles need the right amount of amino acids and nutrients to grow and repair after a workout. Having a meal after exercise gives your body and muscles the building blocks needed for this repair, especially if you’re eating the right food after a workout. Focusing on
protein in your post-workout meals repairs your muscles and helps them get bigger.
A post-workout meal will also help with your endurance, an essential aspect of fitness for multiple disciplines. Endurance can be an athlete’s biggest weakness, so you must train for it and use a meal to recover well.
Regarding endurance, Kevin Le Gall, Owner and Lead Editor of
Climbing House, said, “In the beginning, one of your weaknesses will be a lack of stamina and endurance. That’s okay. That means you must train.”
When to eat a post-workout meal
Eating your post-workout meal within two hours of your exercise will give the best results. This will be the most beneficial, as it will ensure you have replenished your glycogen stores, which will help you build better resistance and performance.
Eating after two hours runs the risk of not having enough of this vital chemical, potentially making the workout less effective. Whether you’re
running,
strength training or enjoying online pilates and yoga, plan a meal within two hours of completing this exercise. Even a small
snack that contains the needed nutrients will be effective.
How big should a post-workout meal be?
The size of your post-workout meal should be in line with your fitness goals. For example, if you’re training for fat loss, you should focus on meals that ensure you maintain a calorie deficit – the most crucial aspect of fat loss. For this, you should eat low-calorie meals that contain key nutrients. You should aim for a deficiency of 200 to 500 calories a day for effective fat loss.
About his own eating habits, Erny Peibst, Founder and CEO of
Inside Bodybuilding, said, “My main focus in terms of my nutrition was to eat in a calorie deficit. This involved me working out my basal metabolic rate (BMR) using a calculator online. I would then eat in a calorie deficit of 500 each day and weigh myself every morning.”
To build mass and muscle, you should eat larger meals containing a lot of protein and carbs to help give you the energy and muscle-building amino acids your body needs.
What macronutrients should you include in a post-workout meal?
Protein
You should focus on getting a lot of
protein in your post-workout meal because it helps your muscles repair and grow. This is because protein contains amino acids, which are used to repair your muscles after they’ve been broken down. One great way to get protein is by eating
Nick’s Sticks, containing 10g of protein.
Carbs
Carbs are a great energy source and will help you the most in filling up your glycogen levels. Plus, when you consume carbs with protein, you’ll stimulate insulin secretion, which promotes better glycogen synthesis. If you’re looking for a healthy source of carbs, try
Unique Whole Grain Wheat Pretzels.
Fat
You may not think that fat can be beneficial, but it’s said that eating fat after a workout can slow down your digestion of the food, making the benefits more prolonged throughout the day. One of the best types of fat is
omega-3. You can get that in fish or try supplements like
Nordic Naturals.
Foods to eat after a workout
Fruits
Fruit, especially berries and citrus fruits, are a great source of carbs and natural sugars, helping to give you an immediate rise in energy levels, and can also play a part in helping your recovery long term.
Pasta
Pasta is a slowly released carbohydrate, which will help keep your energy throughout the day, aiding
post-workout recovery. Pasta can also be a great pre-workout meal, as it can give you the energy needed to maximize your performance, helping you do more during your session.
Eggs
Eggs have a fantastic blend of carbohydrates and
protein, and including them in your post-workout meal can help you get a nice amount of each, stimulating insulin secretion, which can benefit your glycogen levels.
Chicken
Chicken is a fantastic protein source while also being lean and low in calories. It contains all the n22 essential amino acids, and since it’s low in calories, it’s a good food to incorporate into meals when cutting.
Nuts
Nuts have a lot of protein compared to their size, meaning they’re a great snack after a workout. They also have a few fats too, which can help slow down your digestion, keeping you fuller for longer.
Example post-workout meals
If you need some inspiration on the types of meals you should be eating after a workout, here are a few example meals that you should consider that are perfectly balanced in protein, fat and carbohydrates.
Meal #1: Grilled Chicken with roasted vegetables and rice
High in protein and carbs, this meal makes a great evening post-workout meal without too many calories. It can help you build a nice amount of muscle and give you the energy to help recover before your next session at the gym. Don’t be scared to flavor your chicken and rice; you don’t need to eat bland meals to be healthy.
Meal #2: Oatmeal, Banana and almonds
Oatmeal is a great, slow-releasing form of carbs, and adding it with bananas and almonds gives you a nice amount of sugar and protein to help you replenish your energy. It makes a great morning meal after an early workout, and you can always boost the protein by adding
protein powder.
Conclusion
Your workouts are only as good as the food you eat after them. Eating high-protein and carb meals within two hours of training gives your body everything it needs to succeed. You can enjoy plenty of great meals and foods after a workout, ensuring you can meet your fitness goals.
