When Should You Eat After a Workout? +Our Food Recommendations

There are few things that can compare to the feeling you get after a hard workout. Even the most short sessions have many benefits. A quick run around the block, or a long, intense session, can all help boost energy, endorphins and sleep quality.

You must continue to reap the rewards of your workouts. There is one magic method that will restore your muscles, heal microtears and ease your aches. Today, we will be discussing food and how it can help you recover from your workouts. We will discuss topics such as what to eat after a workout so you can get the most out of your session and feel your best.

Amy Marturana Winderl C.P.T, wrote this article: “…If you don’t eat enough after a workout, it can seem easy to skip meals, especially if you are already working a tight schedule and trying to squeeze in a quick workout. But you don’t want your body to become accustomed to missing this window of opportunity.”

It begs the question: When should you eat right after a workout? And what foods are best for you? What is the best time for you to eat right after a workout? The answer is not the same for everyone. You don’t have to eat a snack if you are a fast-paced runner. If you are doing endurance training, you will want to eat as many key nutrients as you can.

• If you are doing a hard workout, try to eat within the 15-minute time frame.
• You can eat in the 30-minute window following a mid-impact workout. This is the ideal time for dietitians.
• You have the option to eat in a 45-minute or one-hour time frame for low-impact workouts.

Although food is an important part of your post-workout diet, this window is designed for snacks-like meals. Your body will tell you what it needs, but that is a different matter for everyone. What should I eat right after a workout? You want foods to promote recovery, as we have already mentioned.

Protein and carbohydrate are key ingredients in your post-workout routine. They will provide energy for your body and repair microdamage. Grace DeSimone explains in What to Eat Before, During and After Exercise published in ACSM Health &. Fitness Journal states that it is important to eat small amounts of carbohydrates and protein after a workout. Your body can obtain the nutrients it needs from fat, electrolytes, water, and other resources. This is how to eat after a workout.

• The first 15 minutes are crucial. This is a good time to eat a lot of carbohydrates. Simple carbohydrates are good for your body, allowing you to absorb more complex nutrients later in the day. They are found in fruits and milk products, so we recommend a cup yogurt with your favorite fruit.
• The first 30 minutes. You’ll need energy in the first 30 minutes after your workout. Dietary fats must be broken down into fatty acid in order to get energy. You can turn to hemp, pumpkin seeds and vegetable oils as well as nuts and fish.
• The first 45 minutes. Plant-based proteins are the best option. Choose foods rich in vitamins and minerals and nutrient-dense. Tofu, legumes, whole grains, leafy greens, and pseudo-grains such as quinoa all help to regenerate cellular tissues.

Although it’s not recommended to eat a large meal after a workout, knowing what foods are best for you can help you create a healthy snack that supports recovery and good health. If you have any questions regarding fueling after a workout, please consult your trainer or nutritionist.