What should I eat after a workout?

After a workout you should eat protein and carbs to get the most from your exercise, especially if it includes strength training.  In a study published in the Journal of Applied Physiology, scientists found that carb gels and nutrition bars help maintain and restore blood sugar levels, aiding exercise recovery and countering unfavorable changes to the immune system. According to the study carb-heavy foods consumed during or right after exercise (think of a one-hour postworkout window) aided the body’s recovery by cutting "immune disturbances." The researchers concluded that among various nutritional strategies to counteract immune depression during exercise recovery, carbohydrates have proven the most effective.

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.

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.