What to Eat After a Workout

After working out it is very important to replenish your body’s electrolytes, water, and nutrients lost during a hard workout. Working out also depletes your body’s glycogen levels which also need to be restored. After a workout, your body has a 45 minute time period which is referred to as its “metabolic window.” During this time, your body is able to best utilize the nutrients that you take in and use for exercise recovery. Below are some examples of post-workout meals and snacks:

Accelerade- Accelerade is a sports drink that has the recommended 4:1 carbohydrate to protein ratio. There are several different flavors including fruit punch and lemon lime. Accelerade is easily mixed with water and tastes great! It is a little expensive but it is great!

Whey Protein Shake- Whey protein is the fastest digesting protein and your body can utilize that protein faster since it is in liquid form. Whey protein shake is probably the best protein option over a whole protein food such as eggs or meat which will also contain fat which will take a long time for your body to digest the and the carbohydrates from the milk will provide for glycogen restoration. Whey protein shake is probably the best option over a whole protein food such as eggs or meat which will also contain fat which will take a long time for your body to digest.

Chocolate Milk- research has shown that chocolate milk can aid in exercise recovery. Chocolate milk has twice the carbohydrates of regular milk and usually more protein, also the sugar and sodium present in chocolate milk help to replenish electrolytes.

Cottage Cheese or Greek Yogurt with fruit- the cottage cheese will provide protein and the fruit will provide carbohydrates. Cottage cheese tastes great with pears and Greek yogurt goes well with blackberries, peaches, strawberries or blueberries.

Breakfast Burrito- a tortilla with lean ground turkey, lean ground beef or egg whites and tomatoes. If you choose to use eggs, do not include the yolk since the yolk contains a lot of fat and fat is not what you should be eating after a work out since it takes a long time for your body to digest fat and the nutrients will not be able to get to your muscles in time.

Milk and Cereal- cereal will contain the carbohydrates that your body needs and most cereals contain some protein and the milk provides enough of the protein you will need.

Popcorn and nut butter- popcorn will provide carbohydrates and even though most popcorns are simple carbohydrates, your body can digest refined carbohydrates during this time, and nut butter (either almond butter or peanut butter will work) provides protein that your body needs for recovery.