After workout what should you eat

Go for sources of protein that are easy to digest like nuts, Greek yogurt, a slice of turkey, a hard-boiled egg, or a glass of regular or soy milk. And be sure not to eat too much so you don't get an upset stomach halfway through your workout. Snack: A smoothie with one cup of fruit and two cups of vegetables, or this protein-packed green smoothie recipe drink half before the workout and half after.

Snack: Baked salmon , brown rice, and roasted veggies. You need to eat after a workout. Eating after a workout is all about replacing the calories you used up. For one, it's important to replenish the glycogen that has been depleted during your exercise. Second, eating protein after a workout is a must for speedy muscle recovery, particularly after weight training. Plus, food contains electrolytes which are minerals that your neurons need to fire properly which you lose when you sweat.

When you don't eat after a workout you can end up fatigued and battling low blood sugar. You're also inhibiting your body's repair process. If you routinely skip eating after a workout it will be harder to reach your fitness goals. Replenishing the fluids you lost while sweating as soon as you can is even more important than eating right away. Don't stop drinking just because you're done shvitzing. Getting enough water after exercise depends on many factors, namely the length and intensity of the exercise, the environmental conditions, and your individual physiology.

If you want to get all scientific about determining your fluid needs post-workout trust me, I love to go there you'll need to bust out that smartphone calculator. Start by weighing yourself before and after exercise and recording both numbers. After your workout, drink 16 ounces of fluid for every pound you've lost. Do what feels right for your body. And as mentioned above, use your pee as a guideline for your overall hydration status. Especially if you just worked out really hard, your body has just used up the energy it needs to function at max capacity.

If you aren't able to eat a full meal right away have a snack after your training, then a full meal a few hours later. Remember, you've blown through that glycogen and torn up your muscles.

Therefore your post-workout meal should be high in complex carbohydrates that break down slowly and are loaded with healthy protein. The right balance of carbs, protein and fluids really is essential for post-workout recovery, says Bonci.

The first 30 to 45 minutes after a workout is the optimal window for using nutrition to help your body recover from physical exertion. Eating a larger meal a few hours after your workout also helps your body recover.

Two hours after a workout, up the ante by having a more substantial meal, such as:. This blend of macronutrients is optimal for post-exercise recovery. For rehydration, water is your best bet unless you exercised for an extended period of time or in high heat, in which case you may want to consume electrolytes in a sports drink or coconut water.

With a bit of personalization, you can ensure optimal recovery and be ready for your next workout in no time. Biochemistry , 5th edition, American College of Sports Medicine. Cleveland Clinic. European Journal of Sport Science. Montmorency cherry juice reduces muscle damage caused by intensive strength exercise. Medicine and Science in Sports and Exercise. Current Sports Medicine Reports. American Council on Exercise. National Academy of Sports Medicine. Nutrition and Athletic Performance.

Information provided on Forbes Health is for educational purposes only. Your health and wellness is unique to you, and the products and services we review may not be right for your circumstances.

We do not offer individual medical advice, diagnosis or treatment plans. For personal advice, please consult with a medical professional.

There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.

Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information and to understand which information is beneficial, we may combine your e-mail and website usage information with other information we have about you. If we combine this information with your PHI, we will treat all of that information as PHI, and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of e-mail communications at any time by clicking on the Unsubscribe link in the e-mail. Our Housecall e-newsletter will keep you up-to-date on the latest health information.

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only. This site complies with the HONcode standard for trustworthy health information: verify here. This content does not have an English version. This content does not have an Arabic version. See more conditions.

Healthy Lifestyle Fitness. Products and services. Eating and exercise: 5 tips to maximize your workouts Knowing when and what to eat can make a difference in your workouts. By Mayo Clinic Staff. Open pop-up dialog box Breakfast Close. Breakfast A healthy breakfast might include cereal and fruit. Open pop-up dialog box Smoothie Close. Smoothie A smoothie can be a good snack. Open pop-up dialog box Yogurt and fruit Close. Many people wonder whether it's OK to work out while they're sick.

How do you spot a friend lifting weights? Here's the basic spotting technique for common exercises, as well as tips to keep your workout safe and…. Pelvic floor exercises are important, no matter your gender Here's the most recent research and….

Whether you're a trail runner or sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. See the 10…. Using your own momentum to propel you forward, manual treadmills offer an effective way to break a sweat. See the manual treadmills that our expert…. The optimal time to have a protein shake is hotly debated.