Post Workout Meal Guide: Refuel, Recover, and Rebuild

Discover the best post workout meal to refuel, recover, and rebuild your body after exercise. Learn about the essential nutrients needed, example meals, and timing for optimal results. Get tips on how to create a balanced meal to support your fitness goals.

NUTRITION

Georgen Thye

7/15/20244 min read

Whether you're a seasoned athlete or just starting your fitness journey, understanding the importance of a post workout meal is crucial for optimal recovery and performance. Eating the right foods after exercise can help you refuel your energy stores, repair muscle damage, and promote muscle growth. In this blog post, we’ll delve into what makes an ideal post workout meal and why it’s essential for your fitness goals.

Why a Post Workout Meal Matters

After a workout, your body is in a state of repair and replenishment. Here's why a post workout meal is so important:

  • Glycogen Replenishment: During exercise, your muscles use glycogen for energy. Consuming carbohydrates post workout helps replenish these glycogen stores, ensuring you have energy for your next workout.

  • Muscle Repair and Growth: Exercise, especially strength training, creates small tears in muscle fibers. Protein in your post workout meal provides the amino acids needed for muscle repair and growth.

  • Reduced Muscle Soreness: Proper nutrition can help reduce muscle soreness and speed up recovery.

  • Enhanced Recovery: A balanced meal can reduce recovery time, allowing you to train harder and more frequently.

What to Include in Your Post Workout Meal

Protein

  • Benefits: Protein is essential for repairing and building muscle tissue.

  • Sources: Chicken, turkey, fish, eggs, dairy products, tofu, and protein shakes.

  • Amount: Aim for 20-30 grams of protein within an hour after your workout.

    Protein Sources (1 Serving):

    • Chicken: 100 grams (about 3.5 ounces)

    • Turkey: 100 grams (about 3.5 ounces)

    • Fish: 100 grams (about 3.5 ounces)

    • Eggs: 2 large eggs

    • Dairy Products: 1 cup Greek yogurt or 1 cup milk

    • Tofu: 100 grams (about 3.5 ounces)

    • Protein Shakes: 1 scoop (typically around 20-25 grams of protein)

Carbohydrates

  • Benefits: Carbohydrates replenish glycogen stores and help prevent muscle breakdown.

  • Sources: Sweet potatoes, quinoa, rice, oats, fruits, and whole grain bread.

  • Amount: The amount of carbs you need depends on the intensity and duration of your workout, but a good starting point is a 2:1 ratio of carbs to protein.

    Carbohydrate Sources (1 Serving):

    • Sweet Potatoes: 1 medium sweet potato (about 130 grams)

    • Quinoa: 1 cup cooked

    • Rice: 1 cup cooked

    • Oats: 1/2 cup dry

    • Fruits: 1 medium banana or 1 cup berries

    • Whole Grain Bread: 2 slices

Healthy Fats

  • Benefits: While fats are not as critical immediately post workout, they can help with overall nutrient absorption and provide sustained energy.

  • Sources: Avocados, nuts, seeds, and olive oil.

  • Amount: Include a small amount of healthy fats in your meal, but prioritize protein and carbs.

    Healthy Fats Sources (1 Serving):

    • Avocados: 1/2 medium avocado

    • Nuts: 1/4 cup (about a small handful)

    • Seeds: 2 tablespoons

    • Olive Oil: 1 tablespoon

Hydration

  • Benefits: Rehydrating after exercise is essential for overall recovery and performance.

  • Sources: Water, coconut water, and electrolyte drinks.

  • Amount: Drink at least 500-750 ml for every kilogram of body weight lost during exercise

man in white crew neck t-shirt drinking from black sports bottle
man in white crew neck t-shirt drinking from black sports bottle

Example Post Workout Meals

Grilled Chicken with Brown Rice and Vegetables
  • Why it works: This meal provides a good balance of protein, complex carbohydrates, and vitamins from the vegetables.

Protein Smoothie
  • Ingredients: Protein powder, banana, spinach, almond milk, and a spoonful of nut butter.

  • Why it works: Quick to prepare and easy to digest, making it perfect for a fast post workout refuel.

person holding cup of coffee with berries
person holding cup of coffee with berries
Salmon with Sweet Potato and Asparagus
  • Why it works: Salmon provides protein and healthy omega-3 fats, while sweet potatoes replenish glycogen and asparagus offers fiber and vitamins.

Tofu Stir-Fry with Mixed Vegetables and Rice
  • Why it works: Tofu is an excellent source of plant-based protein, and the vegetables and rice provide a good mix of carbohydrates and fiber.

Wholemeal Bread with Avocado and Poached Eggs
  • Why it works: Wholemeal bread offers complex carbohydrates, avocado provides healthy fats, and poached eggs are an excellent source of protein.

woman exercising indoors
woman exercising indoors

Conclusion

A well-balanced post workout meal is a cornerstone of effective recovery and progress in your fitness journey. By including the right amounts of protein, carbohydrates, and healthy fats, you can ensure your body gets the nutrients it needs to refuel, recover, and rebuild. Remember, consistency is key, so make post workout nutrition a regular part of your routine.

References

  1. Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(10).

  2. Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., ... & Antonio, J. (2017). International society of sports nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.

  3. Tipton, K. D., & Wolfe, R. R. (2001). Exercise, protein metabolism, and muscle growth. International Journal of Sport Nutrition and Exercise Metabolism, 11(1), 109-132.