Overview

When you plan your workout, thousands of thoughts run through your mind that may help you achieve your goals. As a component of that effort, there can be a good chance you put enough thought into your pre-workout nutrition. However, are you providing your post-workout nutrition with the same attention? If not, please do. 

Having the proper nutrition after your workout is just as important as having it before. You must have added crunchy peanut butter at least 30 minutes before your workout. 

Why Is Eating Post-Workout So Important?

Knowing how the right kind of food helps you post-workout is essential to understanding how physical activity impacts your body. During HIIT workouts, your muscles utilize glycogen, your body’s preferred fuel. This causes your muscles to partially deplete glycogen. Also, some protein in your muscles is damaged and broken down. 

Post-workout, you rebuild glycogen stores and repair muscle proteins. Consuming the right nutrition soon after your workout can help you regrow those muscle proteins faster. It is also important to consume carbohydrates and protein post-workout. 

Following this can help your body by:

  • Increasing muscle protein synthesis
  • Enhancing energy
  • Decreasing muscle protein breakdown
  • Restoring glycogen stores

Why Does Timing Of Your Post-Workout Nutrition Matters?

Your body’s capacity to rebuild glycogen stores and protein is pumped after your workout. Due to this reason, it is advised that you eat a good combo of protein and carbs ASAP after workout. Also, if you ate a meal rich in whole carbs and protein an hour before your workout. In that case, the benefits of that meal are likely to still apply after training. 

Also, recovery is about more than what you consume directly after working out. When you exercise consistently, the process is ongoing. It is best to continue eating small, well-balanced carbs and protein meals every 3–4 hours.

Foods To Consume Post Workout

The main goal of your post-workout food is to supply your body with enough nutrients for proper recovery and maximize your workout. Picking easily digested foods helps promote faster nutrient absorption.

Here are some examples of easily digested foods:

Carbohydrates

  • sweet potatoes
  • chocolate milk
  • quinoa and other grains
  • fruits (such as pineapple, berries, banana, kiwi)
  • rice cakes
  • rice
  • oatmeal
  • potatoes
  • pasta
  • whole grain bread

Protein

  • animal- or plant-based protein powder
  • eggs
  • Greek yogurt
  • cottage cheese
  • salmon
  • chicken
  • protein bar
  • tuna

Fats

  • avocado
  • nuts
  • nut butter
  • seeds
  • trail mix (dried fruits and nuts)

Conclusion

In the end, consuming a proper amount of carbohydrates and protein after your workout is essential. It helps stimulate muscle protein synthesis, enhances performance, and improves recovery for your next workout.

It is essential not to go much longer than a few hours before refueling with a meal. Finally, gaining lost water and electrolytes can complete the picture and help you maximize the advantages of your workout. Also, you should incorporate BCAA during your workout to get enough essential amino acids.