Why is it important to eat after a workout? Two key things are happening when you work out: you’re creating microscopic tears in your muscle tissue (during resistance exercise), and you’re depleting your body’s glycogen stores (glycogen=stored glucose in muscle tissue which is burned for energy during any workout). In order to see improvements in your fitness level and help your body recover from an intense exercise session, it’s important to refuel soon after your workout.
How Soon After a Workout Should I Eat?
Experts generally agree that it’s best to eat within 45 minutes of completing your workout. According to Martica Heaner at MSN Health and Fitness, this “metabolic window” is the time when “enzymes that replenish muscle carbs are at their highest levels,” and “insulin, which rebuilds protein stores, is at peak levels.” Even if you’ll be having dinner within the next couple of hours, it’s best to keep an energy bar or protein shake on hand for immediate consumption to reap the benefits of the window, the most important of which is that these calories will be used for rebuilding and not stored as fat.
What Nutrients Do I Need in My Post-Workout Snack?
Your post-workout nutrition should comprise a mix of carbohydrates (simple and complex) and protein, carbs to restore glycogen to muscle and protein to provide the necessary amino acids to rebuild muscle tissue. Ideally you should look for easily digestible forms of these nutrients---your body can break down and use the whey protein in a shake, for instance, more readily than it can the protein in a steak. Opinions are somewhat varied on the recommended ratio of carbs to protein in a post-workout meal, but a common recommendation is 4:1 (consult a registered dietician if in doubt or if you have high-performance goals).
What Should I Eat After a Workout (And How Much)?
Though guidelines vary based on your weight and goals, if you expect to have a meal within the next couple of hours, still eat something right away, but keep your post-workout snack below 200 calories (300 is acceptable for bodybuilders). Here are some specific suggestions that can be had at that range:
- Chocolate milk
- Trail mix (you can make your own by combining a handful of nuts and dried fruit)
- English muffin with peanut butter
- Nutrition bar like Clif or Luna
- Fruit and yogurt
- Roast beef or turkey sandwich
- Shake or smoothie (blend your own to avoid high sugar and calorie counts, or opt for a high-nutrient, low-calorie option like SlimFast)
- Sliced apple with peanut butter or a cheese stick
You can also eat a full meal if the end of your workout coincides with mealtime.
Sources:
“Should You Eat Before or After Exercise?” by Martica Heaner, M.A., M.Ed., for MSN Health and Fitness
“Post-Exercise Fuel” by Tara Gidus, M.S., R.D., C.S.S.D., L.D./N., for Healthline.com.
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