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The Best Foods for After Workout

When you eat your post-workout meal is as important as what you eat, according to the U.K. Foods Standards Agency. Muscles are able to restock their store of glycogen twice as fast as usual in the first two hours after exercise. The more glycogen in your muscles, the more stamina you have. Eating the right foods at the right time optimizes your post-workout recovery.

  1. Carbohydrates

    • Glycogen is replenished from carbohydrates, so it's important to eat foods containing carbs as soon as possible after your exercise session. A fruit smoothie is a good source of easily-digestible carbohydrates, but meat or cheese rolls or low-fat muffins are equally effective choices, according to the website of the Australian Emergency Service Volunteer Healthwatch. A study presented at the 54th Annual Meeting of the American College of Sports Medicine (ACSM) in 2007 indicates that whole-wheat flake cereal and nonfat milk could also help post-exercise recovery.

    Protein

    • Your post-workout meal should also include some protein, and this is especially important for women, according to MayoClinic.com. Good protein sources include meat, fish, dairy products and nuts. You could add a scoop of whey protein powder and a spoonful of peanut butter to your fruit smoothie or follow it with a tub of yogurt with a handful of chopped nuts stirred in. Protein bars are a convenient alternative.

    Water

    • MayoClinic.com, reporting on the ACSM's position on exercise and fluid replacement, suggests that after your workout you should drink approximately two to three cups of water for every pound of weight you lost during the workout. If you've been exercising for more than 60 minutes, a sports drink can help to restore your electrolyte balance. It's also important to sip water during your workout at the rate of one cup every 15 to 20 minutes.

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