After a killer workout, it’s important to refuel in order to promote muscle growth, restore energy levels and reduce fatigue. Even if it’s just a snack, eat within 30 minutes of an all-out sweat sesh.
Wondering what to eat? Simply put, what your body needs is a mix of protein, healthy fat and carbohydrates. The protein helps your body repair and build muscle, helping to avoid soreness and making you stronger for your next workout. Healthy fat will help you feel satisfied, and carbs replenish the glycogen stores that your body uses as fuel during exercise.
Here are some ideas for what to eat after a tough workout:
- Whole wheat toast with avocado and crushed red pepper
- Scrambled eggs and veggies with salsa on a whole wheat tortilla
- Greek yogurt or cottage cheese with fresh berries and sliced almonds
- A protein shake with banana, almond butter and cinnamon
Regardless of which post-workout meal or snack you choose, make sure to wash it down with plenty of water! Ideally, you should drink as much water as you lost by sweating during your workout. However, that can be hard to gauge, so use your thirst as a guide. As a general rule, drink half your body weight in ounces of water per day, and add an additional 16 ounces per 30-minute workout.