Even if you’re not starving after your workout, there are some foods that can help you recover faster and build muscle.
Your muscles during a workout
During a workout, your body will rely on your muscles’ glycogen energy stores. During strength-training workouts, some of the muscle proteins get damaged.
The good news is, eating the right foods can help rebuild these glycogen stores and repair muscle proteins. They key is to know what combination of carbohydrates, protein, vitamins, and minerals to consume.
Although healthy fats will help you take in the fat-soluble vitamins, the foods you eat after your workout are best determined by the type, duration, and intensity of your workout.
“Higher carbohydrate meals are most beneficial after endurance activities—such as running or cycling—lasting more than an hour,” explains Vanessa Voltolina, a New York City registered dietitian. “Following strength training, it’s important to consume protein in combination with moderate carbohydrates. The ideal timing for consuming a post-workout snack is within 45 minutes, but benefits can be seen up to two hours after training.”
If you’re exercising early in the morning, eat something small before your workout to give you a bit of energy, then eat breakfast after your exercise.
The good, the bad and the ugly post-workout foods
Be cautious to read the ingredients on packaged post-workout snacks, as many contain added sugars.
Although drinks with electrolytes can help replenish sodium and potassium after a workout, water should be your primary source of hydration throughout the day. Unlike professional athletes—some of whom weigh themselves before and after a workout to know how much water to drink—you can just look at your pee. Ideally, you want a very pale yellow to indicate that you’re well hydrated.
When in doubt, look for whole foods with plenty of micronutrients, including:
• oatmeal
• eggs
• nuts and nut butter
• avocado
• tuna or salmon
• whole grain bread, cereals or crackers
• tofu
• fruit
• quinoa
• flax seeds
• lean turkey or chicken
