The Best Things to Eat Post-Workout

As a wise nutritionist once said: if it doesn't swim, run, or fly, and grow in the ground. Don’t eat it. Whilst I am a HUGE advocate for eating pretty much most things within moderation, when it comes to a post-workout meal or snack, you're going to want to focus on muscle recovery, replacing your electrolytes and energy.

These kinds of foods can be found everywhere, and its not as daunting as you might think. Every workout we put our bodies through a process which leads to muscle cells being broken down, glycogen stores to be used, and various oxidative stress which requires good quality nutrients being driven back into the cells to promote muscle recovery.

A good post-workout meal should have a balance of protein and carbohydrates. While fats aren’t essential immediately after exercise, including small amounts won’t hurt and can even help regulate hormones.

Here's a breakdown of what to include:

• Protein: Helps with muscle repair and growth. Look for 20-40g of quality protein post-workout.

• Carbs: Replenish glycogen stores. Aim for fast-digesting carbs within 30-60 minutes after exercise.

• Fats: Optional, but small amounts can enhance nutrient absorption and satiety.

  
  

Now, let’s look at some of the best food choices for your post-workout meal.

Examples of Some Great Post-Workout Foods:

1. Jerk Chicken, Sweet Potatoes and Steamed Broccoli

One of the classic post-workout meals, jerk chicken breast (provides high-quality protein to aid muscle repair as well as herbs and spices for the soul. Sweet potatoes are a complex carbohydrate source that restores glycogen stores and provides essential nutrients like potassium.

2. Fruit and Greek Yoghurt

Greek yogurt is packed with protein, while berries are rich in antioxidants and quick-digesting carbs. This combo makes a great option for people on the go. The antioxidants in berries can also help reduce post-workout inflammation. But hear me out, it doesn't have to be boring or lacklustre, you can combine these things with honey, fruits of your choice and even soft cheese to make your very own version of my Blackberry Protein Cheesecakes!

3. Eggs on Toast

A simple yet satiating delicacy. Eggs are an excellent source of protein and essential amino acids, while toast (wholegrain, preferably) offers complex carbohydrates to replenish your energy levels. If you want to keep it light, opt for boiled eggs and a slice of toast for a quick and easy recovery meal. Don't be shy to season with chives or sriracha for an extra dose of flavour!

4. Salmon & Quinoa

Salmon provides a fantastic source of omega-3 fatty acids, which help reduce inflammation and improve muscle recovery. Paired with quinoa, which contains both protein and carbohydrates, this meal is a powerhouse for post-workout nutrition. Quinoa is also gluten-free, making it a great option for those with sensitivities.

5. Protein Shake with Banana

For those in need of something quick and easy, a protein shake is a great go-to. Combine a high-quality whey or plant-based protein powder with water or milk, and blend with a banana for a good dose of fast-digesting carbs. The banana is also rich in potassium, which helps prevent muscle cramps.

6. Tuna Sourdough Bagels

If you need something quick that doesn't require cooking, a tin of tuna with some mayonnaise, sweetcorn and cheese can do the trick. Tuna is packed with protein, while sourdough offers gut-healthy bacteria a light source of fast-digesting carbs to replenish energy.

Hydration Matters, Too!

Alongside your post-workout meal, don’t forget to rehydrate. During exercise, your body loses water and electrolytes through sweat, so it's important to replace those. Drink plenty of water, and consider a sports drink if your workout was particularly intense or long-lasting. Coconut water is also a great natural source of electrolytes if you prefer a more natural option.

Timing Your Post-Workout Meal

For optimal results, it’s best to eat within 30-60 minutes after finishing your workout. This is the window where your muscles are most receptive to absorbing nutrients, which means they can recover faster and more efficiently.

Personalising Your Post-Workout Nutrition

Everyone’s needs are different, so your post-workout nutrition should align with your goals and fitness level. If you're training for a marathon, you may need more carbs to refuel energy, whereas someone focused on strength training will want to prioritise protein intake. As a personal trainer in Plymouth, I can help you tailor your post-workout nutrition to fit your unique needs and goals.

To Conclude

To make the most of your workouts, it’s essential to fuel your body with the right nutrients after exercise. Incorporating a balanced combination of protein, carbs, and a small amount of healthy fats will help your muscles recover, restore your energy, and prepare you for your next workout session.

If you’re looking for personalised advice on fitness, nutrition, or both, don’t hesitate to get in touch with me. Whether you’re training in the gym or outdoors, having the right post-workout meal can make a big difference in your results.

Stay healthy, stay active, and don’t forget to fuel up! For more recipes, sneak peak my digital recipe book , Muscle Foods.