The Best Thing To Eat After A Workout

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A good workout should always be accompanied by a proper diet. A common misconception in the exercise community is that you should avoid eating before hitting the gym. However, it can do more harm than good. So, to help you plan the right diet to follow your workout regimen, here’s a list of foods you should eat before and after your workout to make your journey easier.

The Best Thing To Eat After A Workout

If you’re going to put your body through a rigorous fitness regimen, you can give it the boost it needs with protein and carbohydrates. It’s important to eat at least 30 minutes before your workout so your stomach doesn’t jump with your workout. Exercising on an empty stomach can cause dizziness, some nausea and even light-headedness, ruining your well-planned workout. Carbohydrates in your pre-workout meal can help you fuel your body even harder, so it’s a win-win situation. Here are some healthy, quick and easy pre-workout meal ideas:

What Should I Eat After A Workout? Best Post Workout Meals And Snacks

After a good workout, your body has just completed a massive test of strength, endurance and stamina. Don’t you think it deserves a treat? Well, we do because a post-workout meal can be beneficial to how your body recovers after exercise. What you eat after the gym affects your muscle recovery.

Again, a good combination of carbohydrates and protein is important. But if you’re not ready for a post-workout meal, here are some foods you can eat before a meal:

And when it’s time for your meal, make sure it’s well-balanced to help replenish all your calories while speeding your body’s recovery. Your daily protein intake should be tailored to your body’s needs and you need to ensure that you are adding enough protein sources for rapid muscle growth and recovery. Some sample foods are listed below:

Remember, what you eat is just as important as what you do during your workout. Check out our previous post on how much protein you need, add a dose of Fitness Standard™ WPI or WPC and you’ll be on your way. Fueling your body is just as important (if not more important) than the actual exercise you go through! We often worry about what to eat before a workout, but did you know that eating right after a workout is just as important?! Today I want to share with you more information about proper post-workout nutrition and give you 10 foods that should be on your post-workout radar. Hungry!

Best Post Workout Meal Ideas

1. Greek Yogurt – Packed with twice the protein of regular yogurt, available in many delicious flavors, and a great source of post-workout carbs – reach for Greek yogurt to repair and rebuild!

2. Fruits – Fruits are another great source of natural carbohydrates. Most fruits are loaded with enzymes that help break down nutrients and deliver them more efficiently to tired muscles. Pineapple is a great option as it is also known to have anti-inflammatory properties!

3. Sandwich Wraps – Turkey and chicken are an excellent source of lean protein; Make sure you reach for whole grain tortillas. Bonus wraps and sandwiches are also removable! Perfect for that lunch break workout!

4. Chocolate milk – my personal favorite! Packed with protein and carbohydrates, but in liquid form! Perfect for replenishing lost fluids such as sweat, as well as calcium and sodium. Just make sure you find something low in fat!

The Best Foods To Eat After A Workout

5. Fruit Smoothies – Fruit is a great post-workout option; Blend it to make a delicious fruit smoothie! A scoop of your favorite protein powder makes it an even better post-workout option! (Need some ideas for your own fruit smoothie? Check out the top 10 green smoothie options by clicking here!)

6. Eggs – At just 70 calories and just 6 grams of protein each, eggs are one of the best all-natural post-workout snacks. (Burritos, omelets and pita pockets – oh my! Check out our delicious egg recipes by clicking this link!)

7. Quinoa – Packed with carbs, vitamins, and nutrients, it has more protein than brown rice and actually takes less time to prepare! Personally – I think it even tastes better! Check out some of my favorite quinoa recipes here!

8. Orange Juice – Instead of your favorite sports drink (mostly designed to be consumed during activity), reach for OJ after your workout! Vitamin C and potassium in liquid form which is easy to digest! Mix it with your favorite protein fruit smoothie – like this one!

Best Foods, Pre & Post Workout Meals: Bananas, Oatmeal & More

9. Pita and Hummus Chips – Chickpeas (the base of hummus) are high in protein and carbs, but you get slow-release carbs from whole-wheat pita that will keep you energized post-workout. Double bonus!

10.  Trail Mix – My favorite on-the-go snack! A quick protein and carbohydrate breakdown that’s portable and convenient!

So you’ve probably noticed a trend on this list… The key to successful post-workout nutrition is plenty of protein to help replenish and repair depleted energy supplies to muscles and carbohydrates. Keep this in mind when eating something after your workout and you can’t go wrong!

Questions or suggestions for Jared? I would love to hear from you! Leave me a comment below or you can email me at A white circle with a black border around it pointing upwards. It says ‘Click here to return to top of page.’

Best Foods To Eat After A Workout

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5 Healthy and Satisfying Foods to Eat After a Workout That Will Give Your Muscles the Best Chance to Recover

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Post Workout Meal: What To Eat After A Training Session

This article has been peer-reviewed by Samantha Cassetti, MS, RD, a nutrition and wellness expert with a private practice based in New York City.

Our stories are reviewed by medical professionals to ensure you get the most accurate and helpful information about your health and well-being. For more information, visit our medical review board.

When your training is over, you may feel that you have important work behind you. But what you eat after your workout can have a real impact on your fitness.

“One idea I try to get athletes to understand is that the benefits of exercise don’t happen until after the exercise is over, and your body is recovering and trying to get stronger or faster,” says John M. Martinez, MD. A sports medicine physician who has worked with the USA Triathlon team.

Best Pre Workout Snacks According To A Dietitian

Martinez recommends that people — especially those who train at high levels — eat a protein- and carbohydrate-rich meal within an hour of finishing their workout.

Ideally, these carbs and protein should come from whole foods such as fruits, vegetables and lean meats, but protein supplements or shakes can work in a pinch. Protein will help repair and build muscle, while carbohydrates will stabilize blood sugar and prevent the body from breaking down muscle.

Fish is an excellent source of lean protein that can help rebuild your muscles after an intense workout. Sushi, in particular, has a good balance of protein from the fish and carbohydrates from the rice. Yelp/Alex B.

Fish and chicken provide lean protein, which should be the foundation of any post-workout meal or snack, Martinez says.

What Not To Eat After A Workout For Weight Loss

Lean protein—which includes boneless, skinless fish, beans, and duck—lets you get all the health and muscle-recovery benefits of protein, with fewer calories and less saturated fat than proteins like beef or pork.

“Fish and chicken contain all the essential proteins — leucine, isoleucine and valine — and promote muscle repair and muscle growth,” says Martinez.

Tip: Preparing protein ahead of time can make it easier to fuel after exercise. Steamed or baked fish, or grilled poultry, can easily be prepared the night before and eaten immediately after a workout.

“If you like whole grains, quinoa is probably your best bet,” says Stacy Stephenson, DC, functional medicine expert and founder of VibrantDoc, a wellness platform.

What To Eat Before And After An Orangetheory Workout

Also, quinoa is gluten-free, so it’s a good option for those with gluten intolerance or celiac disease.

Tip: You can make a protein-packed quinoa bowl with fish or chicken and add it

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