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The Best Ideas for a Post-Workout Meal

Refueling your body after depleting glycogen stores through rigorous exercise is essential. By consuming certain types of foods immediately after a tough workout, the muscles are given what they need to recover faster and more efficiently, reducing soreness and improving overall ability to push through another hard workout the next day. According to Dr. John Ivy, the best post-workout meal should consist of one part protein to four parts carbohydrates.

  1. Recovery Beverages

    • Several major nutritional product lines have developed recovery beverages that are to be consumed within 30 to 60 minutes of completing a difficult workout. Many nutrition companies produce post-workout recovery drinks that are modeled after Ivy's sports nutrition and nutrient timing research. The beverages keep a 4:1 or 3:1 ratio of carbohydrates to protein, as Ivy suggests, for optimal post-workout recovery. The beverages come in powder form and are simply mixed with cold water and consumed after the workout.

      This post-workout refueling meal or beverage should be consumed as soon as possible after a tough workout, but at least within 60 minutes. Timing is key, Ivy says, because during that 60 minutes your body is able to use calories more efficiently.

    Small Meal with Proper Portions and Proportions

    • A small meal consisting of one part protein and three or four parts carbohydrates is another option for a post-workout meal. There is significantly more room for variation when compared with recovery beverages, but there is also room for error if portions are not controlled. Opt for lean proteins such as grilled chicken or fish, as opposed to red meat, or vegetarian options such as legumes or tofu. Because glycogen stores are the main goal of refueling with a post-workout meal, the carbohydrate content should be easy to digest, such as carbohydrates from fruit or juices.

    Recovery Bars and Drinks

    • Pre-made recovery protein bars and drinks also are choices for post-workout refueling. These products are also designed taking into consideration current research in sports nutrition and performance abilities. Purchasing recovery products such as these helps take the guesswork out of what to have as a post-workout meal and also makes accessing that meal faster because they can simply be tossed into a gym bag and brought along.

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