Fitness1 min read
What to eat after a workout for better recovery
Protein, carbs and fluids after exercise: how much you need, how soon, and simple recovery meals that fit your goals.
What you eat after exercise helps your body repair muscle, refill energy stores and get ready for the next session. The good news: it's simpler than supplement adverts suggest.
The two things your body needs
- Protein to repair and build muscle. Around 20 to 40 grams in your post-workout meal is a common target.
- Carbohydrates to refill glycogen, the energy stored in your muscles, especially after longer or harder sessions.
How soon do you need to eat?
You may have heard of a narrow 30-minute "anabolic window". Research suggests the window is much wider than once thought. If you ate a meal a few hours before training, eating within a couple of hours afterwards is fine. If you trained fasted, it makes more sense to eat fairly soon.
Easy recovery meals
- Grilled chicken or tofu with rice and vegetables
- Eggs on wholegrain toast with avocado
- A big bowl of Greek yoghurt with granola and berries
- Salmon with potatoes and greens
- A wholegrain wrap with beans, cheese and salsa
Quick recovery snacks
- A glass of milk or chocolate milk
- A protein shake with a banana
- Cottage cheese with fruit
- A tuna sandwich
Rehydrate
Replace fluids lost through sweat. Water is enough for most workouts. After long, sweaty sessions, a meal with a little salt or a drink with electrolytes helps you rehydrate more effectively.
Match recovery to your goal
If you're trying to lose weight, your post-workout meal can simply be your next planned meal rather than an extra snack. If you're building muscle, make sure it contains a solid portion of protein. Mealful shows the protein in every recipe, so it's easy to pick a recovery meal that fits your day.
This article is general information, not medical advice. If you have a health condition or specific dietary needs, talk to a doctor or registered dietitian.
