As a certified health coach , I work with clients on not only making time for exercise, but also maximizing their results. You're putting in those hours, you might as well use them wisely, right? And, it's not just about putting in the work while working out, but it's also about taking time to recover properly, so you can get back to the gym for your next workout feeling strong and agile. Luckily, eating right away, or within a 30 minute to one-hour window following a workout, can speed muscle repair and restore lost electrolytes from sweat and dehydration. Make sure to grab something to regain energy.
Without the fuel, your muscles won't be able to recover as they should, and they'll just stay broken down from the workout.
Should I eat after a workout?
If you don't give your body the food it needs to build and restore muscle, you might not be able to lift as heavy or have as much strength during your next sweat session, says Bede. In fact, "one study of weightlifters published in the Journal of the International Society of Sports Nutrition found that consuming protein after a workout can help you lift more weight during your next workout session," Bede explains. Your muscles need protein to recover, and if you wait too long after that given window period, as Bede had mentioned, your body won't be able to get its fill in the time frame it needs.
So, eat up. Make sure to eat a piece of fruit, such as a banana, on the side or throw it in the smoothie itself.
Eating and exercise: 5 tips to maximize your workouts - Mayo Clinic
Many packaged protein smoothies don't have any carbs, Michele said, but they're essential for recovery as well. If you're going straight from the gym to the kitchen, though, there's no need to push the extra protein; just make sure you have a good source of it in your meal, as well as carbs and vegetables.
If you're looking to increase your strength and avoid muscle breakdown, Kristin recommended protein-rich foods like:. After intense cardio workouts, it's especially important to replenish your supply of glycogen by eating carbs. Kristin and Michele recommended:. Be careful of your portion sizes as well. And remember that your post-workout fuel, while important, is only a small part of your everyday diet.
Why You Need To Eat Right After You Exercise, No Matter What
It's important to look at the bigger picture too. Watch This! Around The Web. You May Also Like. Healthy Living.
This Is What Happens When You Don’t Eat Enough After Working Out
Original Recipes. Healthy Eating Tips. These Healthy and Tasty! Now You Know. Celebrity News Dr. Latest Fitness. Get Daily Fitness Inspiration Right in your inbox. By Mayo Clinic Staff. Open pop-up dialog box Breakfast Close. Breakfast A healthy breakfast might include cereal and fruit. Open pop-up dialog box Smoothie Close. Smoothie A smoothie can be a good snack. Open pop-up dialog box Yogurt and fruit Close.
Weight-Loss Facts
Yogurt and fruit Yogurt and fruit can be good options for food choices after you exercise. Open pop-up dialog box Water Close. Water Drinking fluids such as water before, during and after your workout can help prevent dehydration. Show references Kenney WL, et al. Body composition and nutrition for sport.
In: Physiology of Sport and Exercise. Champaign, Ill. Duyff RL.
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Eat smart for sports. New York, N. Whitney E, et al. Fitness: Physical activity, nutrients, and body adaptations. In: Understanding Nutrition. Belmont, Calif. Kotecki JE. Optimal nutrition for an active lifestyle. Sudbury, Mass. Timing your pre- and post-workout nutrition.
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Academy of Nutrition and Dietetics. Accessed Nov. Laskowski ER expert opinion. Mayo Clinic, Rochester, Minn. Zeratasky KA expert opinion. See also Why is BVO in my drink?