How to Eat After a Workout

Many people claim that breakfast is the most important meal of the day, but for those concerned with nutrition and fitness, the post-workout meal is key. You must replenish calories and nutrients after putting your body through its paces.

Instructions

Difficulty: Moderate

1. Eat your post workout meal within one hour after exercise, preferably as soon as possible. This window of time is the most beneficial period for your body to receive post exercise nutrition.
2. Include both lean protein and complex carbohydrates, while avoiding fat, in your post workout meal. There are many good fats that you should include in your regular diet, but save them for your other meals. You should try to include about 30 g of protein and 50 g of carbohydrates in your post workout meal.
3. Choose the right sources of protein and carbohydrates to eat after a workout. Eggs, tuna beans and skinless chicken are all good sources of protein. Whole grains, like brown rice and whole wheat bread, are good sources of complex carbohydrates. These foods will restore and maintain your energy after a workout.
4. Drink a protein shake, if you don't have time for a full meal within one hour of your workout. Protein shakes are a great way to replenish fluid lost during a workout and are a good easy-to-absorb source of essential protein and carbohydrates. Shakes that include whey proteins and dextrose, are more quickly absorbed and utilized by your body and usually include a sufficient amount of carbs and protein.

Tips & Warnings

• Many people believe that carbs should be avoided to prevent weight gain; however, eating complex carbohydrates after your workout is important to maintain your energy level.

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