Table of ContentsView AllTable of ContentsMacronutrientsTiming MealsFoods to EatDrink Plenty of WaterMeal and Snack IdeasWhat to Avoid
Table of ContentsView All
View All
Table of Contents
Macronutrients
Timing Meals
Foods to Eat
Drink Plenty of Water
Meal and Snack Ideas
What to Avoid
Your overall diet, including what you eat before a workout, affects athletic performance. And getting the proper nutrients after a workout can help you recover faster and reach your fitness goals.
This is especially true ofmacronutrients, which provide the body with energy and help muscles recover. The intensity and length of your workouts will determine how many specific food groups you need.
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How Macronutrients Aid Post-Workout Recovery
Macronutrients are food your body needs in large quantities. The primary macronutrients are proteins, carbohydrates, and fats. They provide energy and essential components to sustain life.You don’t necessarily need a big meal after a short, low-intensity workout. However, the more intense the workout, the more important it is to refuel in a healthy way.
Protein Helps Repair and Build Muscle
Proteinis a collection ofamino acidscrucial to muscle growth and tissue repair.It’s also a source of energy after you use up your store of carbs.
Exercisetriggers muscle protein breakdown.However, research suggests that as little as 9 grams of high-quality milk protein may boost muscle metabolism and help muscles recover afterresistance exercise.Doing so within two hours after exercising stimulates significant increases in muscle protein synthesis.
If you don’t consume protein after high-intensity exercise, your muscles may not get enough amino acids to recover and rebuild.
Carbs Help Muscles Recover
Carbsare simple sugars that provideglucose. Carbs are a main source of energy and fuel for muscles. When you work out, your body relies onglycogen, a form of glucose stored in the liver and muscles.
Eating carbs after exercising helps rebuild muscle energy stores. Try to get a combination of protein and carbs within an hour after working out.If you exercise more than 90 minutes, try to consume carbs about two hours later.
The type of carbs you eat matters. Choose unprocessed or minimally processed whole grains, vegetables, fruits, and beans over highly processed or refined foods such as white bread and pastries.
Not replenishing glycogen after an intense workout can lead to further muscle breakdown and fatigue.
Healthy Fats May Help
Fatis made up of glycerol and fatty acids.Unsaturated fatsare an essential part of a healthy diet. Unsaturated fats provide energy and help your body absorb nutrients, among other things.
Avocados and nuts are sources of healthy fats.Omega-3 fatty acidsin fatty fish contain powerfulanti-inflammatoryproperties. Examples include:
Adding some of these foods after working out may help your overall recovery.However, evidence on timing and amounts of fats to eat post-workout is lacking.
A Word From VerywellRefueling your body after exercising helps you stay energized. Prioritize carbohydrates and protein to support muscle repair. Aim for whole grains, lean meats, or plant-based protein to benefit your health.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
A Word From Verywell
Refueling your body after exercising helps you stay energized. Prioritize carbohydrates and protein to support muscle repair. Aim for whole grains, lean meats, or plant-based protein to benefit your health.—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
Refueling your body after exercising helps you stay energized. Prioritize carbohydrates and protein to support muscle repair. Aim for whole grains, lean meats, or plant-based protein to benefit your health.
—KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD
The Importance of Timing Your Post-Workout Meal
Replenishing macronutrients within the right time frame optimizes recovery and helps you get the most out of your workouts. Experts recommendeating proteinand carbs within 45 minutes to an hour of exercise. Research suggests that timing thepre-workout mealcloser to the workout could widen the postexercise window to five or six hours.
Eating protein and carbohydrates within a few hours of a workout should be adequate for most people. However, endurance athletes or people with underlying health conditions may have different needs.
Foods to Eat After a Workout
The following are some examples of high-qualityprotein,carbs, andhealthy fatsto consider eating after a vigorous workout.
ProteinCarbsFatsSalmonWhole grain breador pastaAvocadoLentilsQuinoaOlives,olive oilGreek yogurtOatsSardinesand otherfatty fishCottage cheeseSweet potatoesNuts such asalmonds,hazelnuts, andpecansEggsBrown ricePumpkin,sunflower, andchiaseedsBeans100%orange juiceNut buttersKefirFruits such asapplesandberriesTofuTip: Make Sure to Drink Plenty of WaterWaterand other fluids keep the body hydrated and at the right temperature. During an hour of intense exercise, your body can lose several liters of fluids through sweat. In addition to hydrating before exercise, replacing fluids lost during exercise is essential. Within six hours of working out, drink 16 to 24 ounces of fluid for every pound lost during exercise.Post-Workout Meal and Snack IdeasWhether you need a snack or a whole meal depends on the intensity of your workout and when you last ate. With so many high-quality protein and carb foods, you can get creative and lean into your favorites. Examples include:Apples and peanut butterAvocado or almond butter on whole-grain toastChicken or turkey, brown rice or quinoa, and vegetablesEgg and whole-grain toastMilk-and-fruit smoothieOatmeal with fruitRice cakes with nut butterRoasted chickpeas or pistachiosSalmon and sweet potatoTrail mix with nuts, seeds, and dried fruitsTurkey or tuna on whole-grain breadWhole grain crackers with cheese and fruitYogurt with fruit and granolaWhat Should You Never Eat or Drink After a Workout?Certain foods can feel satisfying but do nothing to aid workout recovery. After a workout, it’s best to avoid calories from solid fats, such asbutter, beef fat, shortening, and added sugars. These are considered “empty calories” because they’re high in calories but provide little nutritional value.Examples of foods that offer up mostly empty calories include:Baked goods such as cakes, pastries, donuts, and cookiesFried chicken and other fried foodsIce creamMeat products such as hot dogs, bacon, and sausagePizza, potato chips, fries, and other processed snack and fast foodsSodas and some fruit drinks, energy drinks, and sports drinksSweetened products such as applesauce, canned fruit, and cerealsSummaryWhat you eat before and after exercise matters. Eating protein and carbs within two hours of working out helps muscles recover and rebuild. Of course, it’s also important to replace lost fluids.You can include some healthy fats, but avoid foods with solid fats and added sugars. These high-calorie foods provide little nutritional value and won’t help your post-workout recovery.Whether you need a light snack or a full meal depends on many factors, including when you last ate and the intensity of your workout.
Tip: Make Sure to Drink Plenty of Water
Waterand other fluids keep the body hydrated and at the right temperature. During an hour of intense exercise, your body can lose several liters of fluids through sweat. In addition to hydrating before exercise, replacing fluids lost during exercise is essential. Within six hours of working out, drink 16 to 24 ounces of fluid for every pound lost during exercise.
Post-Workout Meal and Snack Ideas
Whether you need a snack or a whole meal depends on the intensity of your workout and when you last ate. With so many high-quality protein and carb foods, you can get creative and lean into your favorites. Examples include:
What Should You Never Eat or Drink After a Workout?
Certain foods can feel satisfying but do nothing to aid workout recovery. After a workout, it’s best to avoid calories from solid fats, such asbutter, beef fat, shortening, and added sugars. These are considered “empty calories” because they’re high in calories but provide little nutritional value.
Examples of foods that offer up mostly empty calories include:
Summary
What you eat before and after exercise matters. Eating protein and carbs within two hours of working out helps muscles recover and rebuild. Of course, it’s also important to replace lost fluids.
You can include some healthy fats, but avoid foods with solid fats and added sugars. These high-calorie foods provide little nutritional value and won’t help your post-workout recovery.
Whether you need a light snack or a full meal depends on many factors, including when you last ate and the intensity of your workout.
15 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Venn BJ.Macronutrients and human health for the 21st century.Nutrients. 2020 Aug 7;12(8):2363. doi:10.3390/nu12082363MedlinePlus.Nutrition and athletic performance.Tipton KD, Hamilton DL, Gallagher IJ.Assessing the role of muscle protein breakdown in response to nutrition and exercise in humans.Sports Med.2018 Mar;48(Suppl 1):53-64. doi:10.1007/s40279-017-0845-5Mitchell CJ, Zeng N, D’Souza RF, et al.Minimal dose of milk protein concentrate to enhance the anabolic signalling response to a single bout of resistance exercise; a randomised controlled trial.J Int Soc Sports Nutr14, 17 (2017). doi:10.1186/s12970-017-0175-xKerksick, CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, et al. (2017).International society of sports nutrition position stand: Nutrient timing.Journal of the International Society of Sports Nutrition,14(1). doi:10.1186/s12970-017-0189-4American Diabetes Association.Eating tips before and after exercise.American Academy of Nutrition and Dietetics.Timing your pre- and post-workout nutrition.Harvard T.H. Chan School of Public Health. The Nutrition Source.Carbohydrates.Alghannam AF, Gonzalez JT, Betts JA.Restoration of muscle glycogen and functional capacity: Role of post-exercise carbohydrate and protein co-ingestion.Nutrients.2018 Feb 23;10(2):253. doi:10.3390/nu10020253Harvard Health Publishing.Know the facts about fats.Johns Hopkins Medicine.Anti inflammatory diet.Lundsgaard AM, Fritzen AM, Kiens B.The importance of fatty acids as nutrients during post-exercise recovery.Nutrients. 2020;12(2):280. doi:10.3390/nu12020280Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J.Pre- versus post-exercise protein intake has similar effects on muscular adaptations.PeerJ. 2017;5:e2825. doi:10.7717/peerj.2825DeSimone G.What to eat before, during, and after exercise.ACSM’s Health & Fitness Journal22(4):p 5, July/August 2018. doi:10.1249/FIT.0000000000000401Michigan State University.Empty calories.Additional ReadingAmerican Heart Association.Food as fuel before, during, and after workouts.
15 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Venn BJ.Macronutrients and human health for the 21st century.Nutrients. 2020 Aug 7;12(8):2363. doi:10.3390/nu12082363MedlinePlus.Nutrition and athletic performance.Tipton KD, Hamilton DL, Gallagher IJ.Assessing the role of muscle protein breakdown in response to nutrition and exercise in humans.Sports Med.2018 Mar;48(Suppl 1):53-64. doi:10.1007/s40279-017-0845-5Mitchell CJ, Zeng N, D’Souza RF, et al.Minimal dose of milk protein concentrate to enhance the anabolic signalling response to a single bout of resistance exercise; a randomised controlled trial.J Int Soc Sports Nutr14, 17 (2017). doi:10.1186/s12970-017-0175-xKerksick, CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, et al. (2017).International society of sports nutrition position stand: Nutrient timing.Journal of the International Society of Sports Nutrition,14(1). doi:10.1186/s12970-017-0189-4American Diabetes Association.Eating tips before and after exercise.American Academy of Nutrition and Dietetics.Timing your pre- and post-workout nutrition.Harvard T.H. Chan School of Public Health. The Nutrition Source.Carbohydrates.Alghannam AF, Gonzalez JT, Betts JA.Restoration of muscle glycogen and functional capacity: Role of post-exercise carbohydrate and protein co-ingestion.Nutrients.2018 Feb 23;10(2):253. doi:10.3390/nu10020253Harvard Health Publishing.Know the facts about fats.Johns Hopkins Medicine.Anti inflammatory diet.Lundsgaard AM, Fritzen AM, Kiens B.The importance of fatty acids as nutrients during post-exercise recovery.Nutrients. 2020;12(2):280. doi:10.3390/nu12020280Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J.Pre- versus post-exercise protein intake has similar effects on muscular adaptations.PeerJ. 2017;5:e2825. doi:10.7717/peerj.2825DeSimone G.What to eat before, during, and after exercise.ACSM’s Health & Fitness Journal22(4):p 5, July/August 2018. doi:10.1249/FIT.0000000000000401Michigan State University.Empty calories.Additional ReadingAmerican Heart Association.Food as fuel before, during, and after workouts.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Venn BJ.Macronutrients and human health for the 21st century.Nutrients. 2020 Aug 7;12(8):2363. doi:10.3390/nu12082363MedlinePlus.Nutrition and athletic performance.Tipton KD, Hamilton DL, Gallagher IJ.Assessing the role of muscle protein breakdown in response to nutrition and exercise in humans.Sports Med.2018 Mar;48(Suppl 1):53-64. doi:10.1007/s40279-017-0845-5Mitchell CJ, Zeng N, D’Souza RF, et al.Minimal dose of milk protein concentrate to enhance the anabolic signalling response to a single bout of resistance exercise; a randomised controlled trial.J Int Soc Sports Nutr14, 17 (2017). doi:10.1186/s12970-017-0175-xKerksick, CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, et al. (2017).International society of sports nutrition position stand: Nutrient timing.Journal of the International Society of Sports Nutrition,14(1). doi:10.1186/s12970-017-0189-4American Diabetes Association.Eating tips before and after exercise.American Academy of Nutrition and Dietetics.Timing your pre- and post-workout nutrition.Harvard T.H. Chan School of Public Health. The Nutrition Source.Carbohydrates.Alghannam AF, Gonzalez JT, Betts JA.Restoration of muscle glycogen and functional capacity: Role of post-exercise carbohydrate and protein co-ingestion.Nutrients.2018 Feb 23;10(2):253. doi:10.3390/nu10020253Harvard Health Publishing.Know the facts about fats.Johns Hopkins Medicine.Anti inflammatory diet.Lundsgaard AM, Fritzen AM, Kiens B.The importance of fatty acids as nutrients during post-exercise recovery.Nutrients. 2020;12(2):280. doi:10.3390/nu12020280Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J.Pre- versus post-exercise protein intake has similar effects on muscular adaptations.PeerJ. 2017;5:e2825. doi:10.7717/peerj.2825DeSimone G.What to eat before, during, and after exercise.ACSM’s Health & Fitness Journal22(4):p 5, July/August 2018. doi:10.1249/FIT.0000000000000401Michigan State University.Empty calories.
Venn BJ.Macronutrients and human health for the 21st century.Nutrients. 2020 Aug 7;12(8):2363. doi:10.3390/nu12082363
MedlinePlus.Nutrition and athletic performance.
Tipton KD, Hamilton DL, Gallagher IJ.Assessing the role of muscle protein breakdown in response to nutrition and exercise in humans.Sports Med.2018 Mar;48(Suppl 1):53-64. doi:10.1007/s40279-017-0845-5
Mitchell CJ, Zeng N, D’Souza RF, et al.Minimal dose of milk protein concentrate to enhance the anabolic signalling response to a single bout of resistance exercise; a randomised controlled trial.J Int Soc Sports Nutr14, 17 (2017). doi:10.1186/s12970-017-0175-x
Kerksick, CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, et al. (2017).International society of sports nutrition position stand: Nutrient timing.Journal of the International Society of Sports Nutrition,14(1). doi:10.1186/s12970-017-0189-4
American Diabetes Association.Eating tips before and after exercise.
American Academy of Nutrition and Dietetics.Timing your pre- and post-workout nutrition.
Harvard T.H. Chan School of Public Health. The Nutrition Source.Carbohydrates.
Alghannam AF, Gonzalez JT, Betts JA.Restoration of muscle glycogen and functional capacity: Role of post-exercise carbohydrate and protein co-ingestion.Nutrients.2018 Feb 23;10(2):253. doi:10.3390/nu10020253
Harvard Health Publishing.Know the facts about fats.
Johns Hopkins Medicine.Anti inflammatory diet.
Lundsgaard AM, Fritzen AM, Kiens B.The importance of fatty acids as nutrients during post-exercise recovery.Nutrients. 2020;12(2):280. doi:10.3390/nu12020280
Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J.Pre- versus post-exercise protein intake has similar effects on muscular adaptations.PeerJ. 2017;5:e2825. doi:10.7717/peerj.2825
DeSimone G.What to eat before, during, and after exercise.ACSM’s Health & Fitness Journal22(4):p 5, July/August 2018. doi:10.1249/FIT.0000000000000401
Michigan State University.Empty calories.
American Heart Association.Food as fuel before, during, and after workouts.
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