Your overall diet, including what you eat before a workout, affects athletic performance.
And getting the proper nutrients after a workout can help you recover faster and reach your fitness goals.
This is especially true ofmacronutrients, which provide the body with energy and help muscles recover.
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The intensity and length of your workouts will determine how many specific food groups you need.
The primary macronutrients are proteins, carbohydrates, and fats.
However, the more intense the workout, the more important it is to refuel in a healthy way.
Carbs Help Muscles Recover
Carbsare simple sugars that provideglucose.
Carbs are a main source of energy and fuel for muscles.
Eating carbs after exercising helps rebuild muscle energy stores.
The throw in of carbs you eat matters.
Not replenishing glycogen after an intense workout can lead to further muscle breakdown and fatigue.
Unsaturated fats provide energy and help your body absorb nutrients, among other things.
Avocados and nuts are sources of healthy fats.
Omega-3 fatty acids in fatty fish contain powerfulanti-inflammatoryproperties.
A Word From Verywell
Refueling your body after exercising helps you stay energized.
Prioritize carbohydrates and protein to support muscle repair.
Aim for whole grains, lean meats, or plant-based protein to benefit your health.
Experts recommendeating proteinand carbs within 45 minutes to an hour of exercise.
Research suggests that timing thepre-workout mealcloser to the workout could widen the postexercise window to five or six hours.
Eating protein and carbohydrates within a few hours of a workout should be adequate for most people.
However, endurance athletes or people with underlying health conditions may have different needs.
During an hour of intense exercise, your body can lose several liters of fluids through sweat.
In addition to hydrating before exercise, replacing fluids lost during exercise is essential.
With so many high-quality protein and carb foods, you could get creative and lean into your favorites.
Examples include:
What Should You Never Eat or Drink After a Workout?
Certain foods can feel satisfying but do nothing to aid workout recovery.
These are considered “empty calories” because they’re high in calories but provide little nutritional value.
Eating protein and carbs within two hours of working out helps muscles recover and rebuild.
Of course, it’s also important to replace lost fluids.
These high-calorie foods provide little nutritional value and won’t help your post-workout recovery.
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