What Should I Eat and Drink After I Exercise?

An hour before I plan to hit the gym for a solid workout, hungry or not a post-workout snack and beverage are key to restoring your body’s energy and nutrients. But avoid a high-fat, empty-calorie snack that can negate all of the hard work you just did. Instead, opt for a nutritious post-workout food with a hydrating beverage.


Why Post Exercise Nutrition is Important

The body needs water and glycogen levels restored after an exercise session. Your post-meal snack or meal helps replenish those levels. Protein and carbohydrates create a post-workout combination that aids in the body’s recovery.


Time Frame for Post-Workout Eating

Fluid intake should occur during and immediately after the workout. This keeps your hydration levels up throughout the workout. The post-workout snack or meal should take place shortly after you complete your exercise. It is recommend to eat a carbohydrate snack 30 minutes after your workout, the amount of which should be 0.5 to 0.7 grams of carbohydrate per pound of body weight. You should then have a meal within the first two hours after your workout for the most effective recovery. Waiting too long to eat could make the recovery process take longer.brochetas-de-fruta

Post-Workout Snack Ideas

A snack or meal that combines carbohydrates and protein hits both primary food sources recommended after a workout. Whole grain crackers provide a carbohydrate-filled snack. Pair the crackers with nut butter, turkey, tuna or cheese for protein. A fruit smoothie with yogurt is another source of protein and carbohydrates. Blend together frozen fruit, yogurt and a small amount of sweetener until the ingredients are smooth. You can also use a protein shake as the base with fruits added in for more flavor.

Post-Workout Beverages

Young woman drinking water in gym

Water is an effective way to replace the fluids lost during your workout. Water quenches your thirst without feeling thick or sugary. Always follow up your exercise routine with more water. Athletes who exercise more intensely or for longer periods might prefer a sports drink with electrolytes to hydrate and increase energy levels. Chocolate milk is another post-workout drink option. The milk contains water to hydrate, plus protein and carbohydrates. Juice also hydrates while adding carbs after your workout.

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