You’ve probably heard the expression, “You are what you eat.” That’s especially true after an intense workout session. You need to give your body the nutrients it needs if it’s going to effectively recover from the challenge you put it through. Without that recovery, your body doesn’t get any stronger and your fitness won’t improve.
The big questions are what foods should you be eating and when?
Think carbs, protein, and fluids
After a workout, you should aim to have a 3:1 ratio of carbohydrates to protein. Your body burned through a lot of energy during its workout, and it needs that energy to be replenished—carbohydrates are ideal for this, and they will also provide your body with the extra energy for repairing itself.
Protein serves as the building blocks your body needs to create muscle—10 grams could be sufficient if you’re just having a snack to tide you over to your next meal. More than 40 grams of protein is unnecessary, as your body won’t be able to use it all at one time for muscle repair.
Finally, don’t forget to hydrate with plenty of fluids. Water is often sufficient for most exercisers, but if you had an especially hard training session that burned through a lot of energy and produced a lot of sweat, then a sports drink could provide a boost of carbohydrates and electrolytes. Assuming you hydrated sufficiently before and stayed hydrated during your workout, you want to consume about 3 cups of water for every pound of water weight you lost.
And when should you have them?
After your workout, the best thing you can do is follow your hunger cues. The Hospital for Special Surgery recommends aiming to eat something within an hour, as this time period represents a recovery window during which time your body is trying to repair itself and could benefit from nutrients the most. The Mayo Clinic encourages having a full meal within two hours of your workout, but if this is not a practical option, having a snack right afterward can help stave off excessive hunger and keep you energized.
Great post-workout snacks to try…
Want some ideas for great post-workout snacks. Try these food pairings to provide you with that 3:1 carb-protein ratio and sufficient calories to keep you fueled until you get the chance to have a meal:
Yogurt and fruit. Yogurt has the protein you need, but more importantly, because it’s a dairy product, it’s rich in the amino acid leucine, which your body needs for protein synthesis. It also has calcium for strengthening those bones you put to good use while you were exercising. Although any fruits chopped up and mixed into your yogurt will provide carbohydrates for energy, a banana is easy to digest quickly. It also has potassium, an electrolyte that will prevent any post-exercise muscle cramps.
Peanut butter on toast. If you opt for whole-grain bread, you’ll be choosing a source of complex carbohydrates, with fiber to aid in healthy digestion. Whole grains are also rich in iron, which your body needs to transfer oxygen through the blood to all your cells, and B vitamins, which covert food into energy. Whole grains and peanut butter provide complementary amino acids, making it a complete protein, which means you get all nine essential amino acids your body needs to build muscle. Peanut butter is also rich in vitamin E, which can reduce inflammation and protect against muscle damage.
Low-fat chocolate milk. This technically isn’t a food combo, unless you count the low-fat milk and the chocolate flavoring as separate items—which they technically are. Chocolate milk is often considered the ultimate sports drink because it has the right balance of protein from the milk and carbohydrates from the chocolate flavoring. Although the high sugar content of the chocolate mix doesn’t seem like the healthiest option most of the time, immediately after a workout is when your body needs to break down and use carbohydrates quickly. And because this snack is in liquid form, your body is getting fluids to replace what it lost through intense sweating.
Pretzels with string cheese. Pretzels are a great option after exercise because they’re a combination of fast-digesting carbohydrates, as well as salt, which your body can use to replace the sodium it lost through heavy sweating. Like yogurt or low-fat milk, cheese delivers protein, specifically the leucine for synthesizing muscle growth, and calcium for building strong bones.
Hummus with pita bread. Hummus is a powerhouse food because it’s made from chickpeas, which balance complex carbohydrates with protein. These mashed chickpeas are blended with tahini, a roasted sesame seed butter, which provides complementary amino acids to make up a complete protein source. Pairing the hummus with whole-grain pita bread will add more complex carbohydrates and protein than another dipping option like carrots or cucumbers would.
