What should I eat after a workout?
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Dr. Michael Bergeron of Sanford Health answered:After exercise, your body’s primary dietary needs are water, carbohydrate, electrolytes (primarily sodium and chloride -- salt) and protein for complete rehydration and muscle recovery. Sufficiently replenishing water, electrolytes and other nutrients is crucial for recovery from exercise, as well as overall health. With a little planning, you can make sure you are drinking enough fluid to optimize recovery. Measure your weight before exercise and then again afterward (without wearing your sweaty clothes). This will let you know how much more fluid you lost during exercise than what you consumed.
For every one pound lost through sweating that was not replaced during training or competition, drink 16-20 fluid ounces over the next several hours or more to make up for the remaining fluid deficit. Eating a salty snack or meal is also beneficial because it will help you replace some of the sodium lost through sweating and will enhance fluid retention and distribution throughout your body -- examples of appropriate foods include soup, vegetable juice or pretzels.
Helpful? 4 people found this helpfulAfter exercise, your body’s primary dietary needs are water, carbohydrate, electrolytes (primarily sodium and chloride -- salt) and protein for complete rehydration and muscle recovery. Sufficiently replenishing water, electrolytes... More -
Rose Reisman answered:Immediately after a workout, be sure to drink a cup of water to rehydrate your body to replace the water lost. A combination of 3 essential food groups after a workout include: lean protein, complex carbohydrates and some healthy fats in the form of a light meal or snack within two hours after your workout. This will help to restore your glycogen which is your energy storage. Proteins provide amino acids that rebuild muscle tissue which can be damaged during intense workouts such as strength training. Some great choices include a lean chicken sandwich on whole grain bread, an egg or piece of cheese with crackers or a salad with some added animal or vegetarian protein and grains.
Helpful? 2 people found this helpfulImmediately after a workout, be sure to drink a cup of water to rehydrate your body to replace the water lost. A combination of 3 essential food groups after a workout include: lean protein, complex carbohydrates and some healthy fats in the form... More -
Samantha Heller answered:It's best to eat foods containing a combo of protein and carbs after you exercise. Learn more about which foods you should ingest after you work out by watching this video featuring registered dietitian Samantha Heller.
Helpful? 1 person found this helpful
It's best to eat foods containing a combo of protein and carbs after you exercise. Learn more about which foods you should ingest after you work out by watching this video featuring registered dietitian Samantha Heller. More -
Hannah Nelson of Sanford Health answered:Protein is necessary for building and repairing muscle tissue; however, it is not the only important nutrient post-workout. Carbohydrate is the fuel for your muscles. After working out, your body needs to refuel the muscle tissue with carbohydrate (in the form of glucose).
Consuming a combination of carbohydrate and protein is ideal for aiding in muscle recovery and repair, improving recovery time, providing energy and potentially decreasing soreness. Eating or drinking a small snack right after a workout (e.g., low-fat chocolate milk, half a bagel with peanut butter, string cheese and pretzels, yogurt and a banana) can help you achieve these results. Be prudent if you choose a post-workout smoothie; some varieties pack a huge caloric punch and excess protein, far beyond what you need post-workout. Make sure you adequately rehydrate after working out as well, but be careful not to drink too much or too quickly. You should not be going to the bathroom every 20 minutes, nor should you feel bloated.Helpful? 1 person found this helpfulProtein is necessary for building and repairing muscle tissue; however, it is not the only important nutrient post-workout. Carbohydrate is the fuel for your muscles. After working out, your body needs to refuel the muscle tissue with... More -
RealAge answered:Have you noticed that you often crave sweets or starchy foods after a good workout? That's because your body needs to replenish the glycogen it used. It's important to refuel after a workout, but it's also important to choose the right food.
For about 2 hours after you exercise, your body is primed for refueling and can replenish its glycogen supplies more quickly than normal, but only if you feed it. So what's the best apres-activity treat for your sore muscles? Carbs are good, but a combination of carbohydrates and lean protein is even better for your body's recovery. Together, they help replenish your glycogen stores, and the protein provides important amino acids that work to repair damaged muscle tissue.
Have you noticed that you often crave sweets or starchy foods after a good workout? That's because your body needs to replenish the glycogen it used. It's important to refuel after a workout, but it's also important to choose the right food. For... More
