Nutrition Articles

What to Eat After You Work Out

Refuel and Recover with a Post-Workout Meal or Snack


So what does the ideal meal or snack look like?
  • Calories. Ideally, try to eat enough calories to equal 50% of the calories you burned during your workout. So if you burn about 600 calories during your workout, try to eat 300 calories afterward.

    Don’t worry about undoing the calorie-burning benefits of your workout–that’s not how weight loss works. As long as you're eating within your recommended calorie range (whether for weight loss or maintenance), you'll be on your way to reaching your goals.
  • Carbohydrates. Roughly 60% of the calories you eat at this time should come from carbohydrates. Contrary to popular belief, your body needs more carbohydrates than protein after a workout, to replace the muscle fuel (glycogen) you used up and to prepare for your next exercise session. Moderate exercisers need about 30-40 grams of carbohydrates after an hour of exercise, but high-intensity exercisers need more—around 50-60 grams for each hour they exercised.

    If you have some favorite high-carb foods that are lacking in the whole grains and fiber that are often recommended as part of a healthy diet, this is a good time to have them! Your body can digest refined carbohydrates faster during your "refueling window," but if you’re a whole foods foodie, don’t force yourself to eat processed foods.
  • Protein. While carbs are essential, it’s also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles. About 25% of the calories you eat after a workout should come from protein—that's about 10-15 grams for most people.
  • Fat. Fat doesn't play a big role in post-workout recovery, and eating too much fat after a workout won't help your weight control or fitness endeavors. Only 15% (or less) of your post-workout calories should come from fat—that's less than 10 grams.

The ideal time to eat after a workout is within 30 minutes to two hours, when your body is ready and waiting to top off its fuel tanks to prepare for your next workout.
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About The Author

Dean Anderson Dean Anderson
Dean Anderson has master's degrees in human services (behavioral psychology/stress management) and liberal studies. His interest in healthy living began at the age of 50 when he confronted his own morbid obesity and health issues. He joined SparkPeople and lost 150 pounds and regained his health. Dean has earned a personal training certification from ACE and received training as a lifestyle and weight management consultant. See all of Dean's articles.

Member Comments

  • Really? White bread? Chocolate milk? Call me crazy but I easily maintain my normal weight by exercising on an empty stomach, eating a low crab/grain/high fat whole foods diet and drinking water post-workout. I fuel my body with healthy fats and steer clear of "low-fat" and packaged GF foods. - 10/7/2015 10:23:39 AM
  • Thank you for sharing. - 10/5/2015 12:20:11 PM
  • I think for me the reality check is how many calories did I burn. I'm always surprised when what I think was a great workout only burned a few hundred calories... so using the 50% rule it means a pretty small post work out snack! However I admit I rarely eat post work out.. wait for a meal. So.... I'll keep thinking about the little snacks like an apple with peanut butter or some carrots and humus... - 9/6/2015 6:59:53 AM
  • 10000STEPSADAY
    My main exercise time is 40-80 mins walking and this is usually sometime between 8pm & 10pm. A handful of mixed nuts should suffice, I'm guessing? - 6/23/2015 12:05:42 PM
  • I eat after my noon cardio, usually a sandwich of eggs or peanut butter. I do not eat after my evening cardio...I am not hungry then. - 2/25/2015 9:42:59 AM
  • Sorry I like your article alot but I just can't wrap my head around the notion of eating after a workout. - 2/19/2015 7:14:45 PM
    Thanks Dean for this article, I needed this, when I come home after a workout I am so hungry, I'll try your tips. Thank you so much! :) - 11/10/2014 1:15:10 PM
  • NUMEN15
    I was struggling with post workout meals but now I know. Great info! - 10/21/2014 11:27:56 AM
  • Wow. I just did a kettlebell workout, then made an onion and kale omelet on multi-grain toast just before coming across this. I guess I nailed it, lol. - 8/27/2014 10:30:06 AM
    This was an excellent article. All the foods I have been avoiding I should be eating. - 8/5/2014 11:18:19 AM
  • This is a very informative article. Thank you. - 4/23/2014 1:16:38 PM
  • Post workout meal: Oatmeal with a tablespoon of peanut butter, an egg and some almoond milk.. wow! What a filler - 4/15/2014 10:31:06 AM
  • A great starter is an egg, turkey bacon with peanut butter on 100% whole grain bread. - 4/15/2014 10:29:36 AM
  • Great time to eat my protein bar and/or rice cakes and peanut butter - 2/8/2014 5:48:13 PM
    I normally reach for an apple. - 2/7/2014 4:02:55 PM

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