Refueling after exercising is important to reap all the benefits from the hard work you put into your workout. When you exercise, your body uses glucose stored in the body’s cells to be able to jump, run, wal, and move. Glucose is the body’s main source of energy. When you eat any type of food your body turns the food into fuel. After you work out, you may feel fatigued, indicating your body needs to refuel with energy through nutrition.
What should I eat after I workout?
It is important to eat a balanced meal or snack after a workout to provide proper nourishment for the body. It is recommended to consume 15-25 grams of protein within 30 minutes to 2 hours of your workout. When you strength-train, your muscles are experiencing micro tears. In order to repair the muscles, protein intake is needed. Although protein gets a big hype for building muscle, it is more beneficial to consume adequate protein throughout the day, rather than a large protein centered meal all at once.
Carbs are vital to consume post workout to replenish the energy exerted with exercise. Carbs are important even if you have difficulty breaking carbs down with PCOS, diabetes, or insulin resistance.
The amount and type of carbohydrates you should consume depends on the type of exercise you perform. If you are practicing aerobic based activities you will need carbs that are quick to digest such as a banana, white bread, or dried mango around 30 minutes following your workout. If you are solely strength training, you may not feel the need for a quick carb boost. In this case it is recommended to eat a balanced meal with complex carbohydrates such as quinoa, oatmeal, or potatoes alongside your protein source within 30 minutes to 2 hours post workout.
Complex carbs help replenish your energy without giving you a glucose spike, especially important to note for those who have insulin resistance or diabetes.
What types of meals are best post- workout?
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Chili stuffed sweet potato
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Spiced Tempeh roasted veggie salad
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Broccoli beef with brown rice
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Turkey burger on whole wheat bun
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Protein apple pie oatmeal
With the intention to support your body post workout, it is best to build your plate with half vegetables and fruits, one fourth your plate with protein, one fourth your plate complex carbs, and drizzle of fat. It is also important to note that each person's health and exercise patterns vary. In order to fuel yourself properly and gain the most from your next workout, it is important to work with a registered dietitian.
Emily Sucher, RD is a women’s health dietitian specialized in insulin resistance and Polycystic Ovarian Syndrome (PCOS). For more information, visit livewelldietitian.com.
Reference
Boateng, Terence, et al. Sports Nutrition Evidence Summary. 2021. Updated by Olivia Farrow, 2023. Practice review by Christa Smith, 2023. Technical review by Krrista Kolodziejzyk, 2023.