WHAT TO EAT AFTER A WORKOUT

You put a lot of effort into your workouts, always looking to perform better & reach your goals.
Chances are you've given more thought to your pre-workout meal than your post-workout meal, however consuming the right nutrients after you exercise is just as important as what you eat before.
To understand how the right foods can help you after exercise, it's important to understand how your body is affected by exercise.
When you're working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down & damaged.
After your workout, your body tries to rebuild its glycogen stores & repair & regrow those muscle proteins. Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs & protein after your workout.
Doing this helps your body:

• Decrease muscle protein breakdown.
• Increase muscle protein synthesis (growth).
• Restore glycogen stores.
• Enhance recovery.

Protein Helps Repair & Build Muscle
As explained, exercise triggers the breakdown of muscle protein & consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair & rebuild these proteins. It also gives you the building blocks required to build new muscle.
It's recommended that you consume 0.3–0.5 grams per kilo of body weight very soon after a workout. Studies have shown that ingesting 20–40 grams of protein seems to maximize the body's ability to recover after exercise.

Carbs Help With Recovery
Your body's glycogen stores are used as fuel during exercise, & consuming carbs after your workout helps replenish them.
The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports (running, swimming, etc.), you might need to consume more carbs than a bodybuilder.

Many people think that eating fat after a workout slows down digestion & inhibits the absorption of nutrients. While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits. It might be a good idea to limit the amount of fat you eat after exercise, but having some good fats in your post-workout meal will not affect your recovery & provides many other health benefits.

The Timing of Your Post-Workout Meal Matters
Your body's ability to rebuild glycogen & protein is enhanced after you exercise & it's recommended that you consume a combination of carbs & protein as soon as possible after exercising. Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes.  However, if you consumed a meal before exercising, it's likely that the benefits from that meal still apply after training.

Foods to Eat After You Workout
The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery & to maximize the benefits of your workout. Choosing easily digested foods will promote faster nutrient absorption. The following lists contain examples of simple & easily digested foods:

Carbs
Sweet potatoes, milk, quinoa, fruits (pineapple, berries, banana, kiwi), rice cakes, rice, oatmeal, potatoes, pasta, dark, leafy green vegetables.

Protein
Animal- or plant-based protein powder, eggs, greek yogurt, cottage cheese, salmon, chicken, protein bar, tuna.

Fats
Avocado, olives, nuts, nut butters, trail mix (dried fruits & nuts).

Post-workout meal examples
Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.
Here are a few examples of quick & easy meals to eat after your workout:

• Grilled chicken with roasted vegetables.
• Egg omelet with avocado spread on toast.
• Salmon with sweet potato.
• Tuna salad sandwich on whole grain bread.
• Tuna & crackers.
• Oatmeal, whey protein, banana & almonds.
• Cottage cheese, banana & berries.
• Pita & hummus.
• Whole grain toast & almond or peanut butter.
• Cereal & skim milk.
• Greek yogurt, berries & granola.
• Protein shake & banana.
• Quinoa bowl with berries & pecans.

Bear in mind the portions size of these meals will depend on your current weight management approach.

Make Sure to Drink Plenty of Water
It is important to drink plenty of water before & after your workout, being properly hydrated ensures the optimal internal environment for your body to maximize results. During exercise, you lose water & electrolytes through sweat. Replenishing these after a workout can help with recovery & performance.

Follow these tips & you will give your body everything it need to recover & grow after your workout sessions - You Got This!