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Post Training Nutrition

You put a lot of effort into your workouts, always looking to perform better and reach your goals. But consuming the right nutrients after you exercise is just as important as what you eat before. Here is a short guide to optimal nutrition after workouts.

To understand how the right foods can help you after exercise, it’s important to understand how your body is affected by physical activity.

When you’re working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged

After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.

Eating the right nutrients after you exercise can help your body repair, recover and rebuild. It is particularly important to eat carbs and protein. Protein helps repair and build muscle Exercise triggers the breakdown of muscle protein and the rate at which this happens depends on the exercise and your level of training

Consuming an adequete amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue

It’s recommended that you consume 0.3–0.5 grams/kg of body weight within 2 hours after a workout

Studies have shown that ingesting 20–40 grams of protein seems to maximize the body’s ability to recover after exercise and promote muscle protein synthesis.

Doing this helps your body:

  • Decrease muscle protein breakdown.

  • Increase muscle protein synthesis (growth).

  • Restore glycogen stores.

  • Enhance recovery.

Carbs Help With Recovery

Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

The rate at which your glycogen stores are used depends on the activity. For example, endurance sports cause your body to use more glycogen than resistance training.

For this reason, if you participate in endurance sports you might need to consume more carbs than a bodybuilder.

Consuming 1.1–1.5 grams/kg of body weight within 2 hours after training results in proper glycogen resynthesis (if training fasted, refuelling of protein and carbs should be as soon as possible after exercise)

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time

Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis

Fats aren't bad

Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients.

While fat might slow down the absorption of your post-workout meal, it will not reduce its benefits.

For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skimmed milk. Another study showed that even when ingesting a high-fat meal (45% energy from fat) after working out, muscle glycogen synthesis was not affected

It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery.


A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis.

FOODS TO EAT POST WORKOUT The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout. Choosing easily digested foods will promote faster nutrient absorption. The following lists contain examples of simple and easily digested foods:


  • Sweet potatoes

  • Quinoa

  • Fruits (pineapple, berries, banana, kiwi)

  • Rice cakes

  • Rice

  • Oatmeal

  • Potatoes

  • Pasta

  • Dark, leafy green vegetables


  • Animal- or plant-based protein powder

  • Eggs

  • Greek yogurt

  • Cottage cheese

  • Salmon

  • Chicken

  • Protein bar

  • Tuna


  • Avocado

  • Nuts

  • Nut butters

Sample Post-Workout Meals

  • Grilled chicken with roasted vegetables.

  • Egg omelet with avocado spread on toast.

  • Tuna salad sandwich on whole grain bread.

  • Scrambled eggs and smoked salmon on whole grain toast

  • Oats, protein powder, banana and almonds.

  • Cottage cheese and fruits.

  • Pita and hummus.

  • Rice crackers and peanut butter with banana

  • Greek yogurt, berries and granola.

  • Protein shake and banana

Last note- Make Sure to Drink Plenty of Water It is important to drink plenty of water before and after your workout. When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.

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