Fueling your body with nutrient-dense calories is an important part of recovery after exercise. The right postworkout foods can help replenish your energy and prep you for future workouts.
By following some simple guidelines, you can choose a snack that’ll boost both your energy and your exercise gains.
Postexercise nutrition — both immediately after your workout and throughout the rest of the day — affects how your body responds to physical activity and what it’s able to do, says Terence Boateng, RD, a certified exercise physiologist at Peak Nutrition in Toronto.
Think of your body like a race car. “When that car is speeding around a track, it’s going to need plenty of fuel to keep it going,” says Boateng. “Similarly, our bodies will burn through carbohydrates and fat during exercise, so refueling efforts after a workout are important for replenishing the tank.”
In fact, in the 30 to 60 minutes after a workout, your muscles store carbs and protein as a form of energy, which can aid your recovery and help fuel future workouts.
This is especially important in these circumstances:
- Your workout lasted longer than an hour.
- You focused on endurance training.
- You did a high-intensity exercise routine.
- Your workout involved lifting weights.
- You played a high-intensity competitive sport like tennis or soccer.
Refueling after exercise can influence muscle repair, help reduce inflammation, support immune function, and maintain your athletic performance, according to research.
Not eating after a workout, on the other hand, can deprive muscles of the energy they need to recover, lead to a breakdown in muscle tissue, and result in increased hunger that may lead to overeating during later meals.
Skipping a snack and waiting until your next meal to eat may also lead to
feelings of lethargy and fogginess if you’ve just done a longer or more strenuous workout, Boateng says.
As crucial as a postworkout snack can be, it’s also key to make sure that you’re eating enough foods to refuel your body throughout the day if you’re engaging in any physical activity.
"For recreational exercisers, the more important thing is spacing protein throughout the day, eating enough protein, and eating enough carbohydrates,” says
Ashley Leone, RD, a Toronto-based sports dietitian and owner of
Gazelle Nutrition Lab. Your body can’t build muscles without protein, and spreading your protein among all your meals throughout the day can help support continual muscle growth and repair.
This doesn’t mean overloading on protein, though.
People who exercise regularly should consume between 1.1 and 1.7 grams (g) of protein per kilogram (kg) of body weight (about 2.2 pounds) each day, depending on how much and what type of exercise you do.
Since carbs give your body energy and protein helps your muscles rebuild, it’s most important to focus on refueling these two nutrients after a workout. A research review notes that pairing caffeine with carbs can give your muscles an extra rebuilding boost.
Other key nutrients after exercise may include omega-3 fatty acids to help reduce inflammation; electrolytes to hydrate your body; and antioxidants from sources like tart cherry juice, turmeric, and leafy greens.
Finally, remember to hydrate with water, too.
“If we do not replenish, less oxygen and sugar can travel to the brain and other organs, leading to dizziness, fatigue, and more,” Boateng says.
It’s generally recommended that you weigh yourself before and after exercise, then drink 16 to 24 ounces of water for each pound of body weight lost.
These snacks bring the right combination of protein and carbohydrates for your postworkout needs, whether you prefer sweet or savory flavors.
Crackers and Canned Tuna
“This combo contains carbs, protein, and sodium, which often need to be replenished after a workout,” Boateng says. You can opt for whole-grain crackers for even more nutritional value, or try a different fish, like salmon, if you aren’t a tuna lover.
Berries and Plain Greek Yogurt
Greek yogurt is packed with protein, which helps the body recover, repair, and rebuild, says Boateng, adding that the “calcium found in yogurt is instrumental in muscle growth.”
Berries naturally sweeten the yogurt and add just enough carbohydrates to the mix.
Fruit Smoothie
Blending frozen strawberries, blueberries, banana, cinnamon, and yogurt may have similar benefits to a bowl of berries and yogurt, with an added boost of potassium from the bananas.
Potassium gets lost when we sweat and needs replacing, Boateng says.
Hard-Boiled Eggs With Whole-Grain or Sourdough Toast
“Eggs are loaded with protein but low in calories,” Boateng says. “Whole grains bring the necessary macronutrient of carbohydrates. In addition, they are packed with essential nutrients such as fiber, B vitamins, and minerals that assist in recovery.”
Turkey Slices With Cheese and Apple
Turkey provides lean protein, cheese adds even more filling protein, and the apple has nutrient-dense carbs, says Boateng. “These are all key components of the refueling process,” he says.
Protein Bar
A protein bar can be great for refueling, but aim for one with at least 10 to 12 g of protein, Boateng says.
Check the
added sugar and saturated fat, too. Choose bars with 4 g or less of each, if possible.
Whole-Grain Toast With Nut or Seed Butter and Naturally Sweetened Preserves
“Whole-grain bread adds carbohydrates that are full of fiber, vitamins, and minerals,” says Boateng.
Top it with a nut or seed butter — like peanut butter, almond butter, tahini, or sunflower seed butter — for protein. Then add naturally sweetened preserves for a fruity flavor.
“Nut and seed butters are a high-energy, protein-filled, good-fat snack. Natural sugar preserves easily convert to glucose, which often needs to be topped off after working out to avoid the feeling of having run out of fuel," Boateng says.
Hummus With Seed Crackers and Raw Veggies
This snack can help replenish carbohydrates and sodium, says Boateng. Think beyond carrot sticks by trying cucumber slices, jicama sticks, or sugar snap peas.
Fruit With Nuts
Pair some apple or banana slices with a handful of nuts and seeds for healthy fats and nutrient-dense carbohydrates.
Try to stick to no more than 1.5 oz of nuts, and conside anti-inflammatory types like walnuts, pistachios, almonds, and pine nuts.
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