Nutrition Articles

What to Eat After You Work Out

Refuel and Recover with a Post-Workout Meal or Snack

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But if your appetite or schedule doesn’t allow you to eat a meal right after your exercise session, don’t panic. Your body can still replace your muscle fuel over the next 24 hours, as long as you’re eating enough food to support your activity level. If you can, have a smaller snack that contains carbs and protein as soon after exercise as possible. Liquids like smoothies, shakes, or chocolate milk, and/or energy bars can be especially effective snacks after a workout.

Here are some sample food combinations for your post exercise meal:
  • Bread, a bagel, or an English muffin with cheese or peanut butter
  • Dried fruit and nuts
  • Cottage cheese with fruit
  • Fruit juice with cheese
  • Yogurt with fruit
  • Veggie omelet with toast or roll
  • Chocolate milk
  • Cereal with milk
  • Eggs and toast
  • Turkey, ham, chicken, or roast beef sandwich
  • Vegetable stir-fry with chicken, shrimp, edamame or tofu
  • Crackers with low fat cheese
  • Rice or popcorn cakes with nut butter
  • Smoothie (with milk, yogurt, or added protein powder)
  • A protein or energy bar
  • A protein or energy shake
  • Pancakes and eggs
  • Any regular meal that contains lean protein, starch, and vegetables
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As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important thing is getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right things at the right times after you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.
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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.

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