Post workout

The Importance of Post-Workout Meal

You need post-workout meal after you’ve used all your energy from your workout. You may constantly strive to improve performance from day to day and try to achieve your goals as best you can. However, you are less likely to improve your health if your body do not get a good supplies of food. Food intake is very important before and after workout since your body will crave for nutrient after dumping all those energy out in the gym or track.

Reason for taking Post-workout meal

The Importance of Post-Workout

Before you understand how food can help you after exercise, you need to be mindful of the importance of how your body is affected by physical activity.

First, as you exercise, your muscles will use the glycogen content as fuel. This process results in your muscles lacking glycogen. The amount of protein in your muscles also declines and needs supplements. After exercising, your body will begin to rebuild glycogen stores and repair and regenerate those muscle proteins. You need to eat foods that have detailed nutrients as soon as you exercise. This is because it can help your body faster. It is very important to eat carbohydrates and protein after exercise. Among the importance of helping your body are:

  • Reduces protein breakdown in muscle.
  • Increases protein synthesis in muscle (growth).
  • Restores glycogen content.
  • Improve recovery.

Post-workout Meal Time


Your body’s ability to rebuild glycogen and protein in muscle after you exercise is very important. With this, you are advised to take a meal of carbohydrates and protein as soon as possible after finishing exercise. The timing doesn’t have to be precise as the majority of nutritionists recommend eating food after exercising within 45 minutes.

In fact, if you are slow to consume carbohydrate -based foods within just two hours of exercising it can result in a 50% lower rate of glycogen synthesis. However, if you take food before exercising, most likely the nutrients from the food can still be absorbed by your body after you finish exercising.

Type of Food

The Importance of Post-Workout

The main goal of a post -workout diet is to supply your body with the right nutrients for adequate recovery and maximizing the benefits of your workout. You are advised to choose foods that are easily digestible will increase the absorption of nutrients faster.

The following list contains examples of simple and easy-to-digest food for your post-workout meal:


  • Sweetpotato
  • Quinoa
  • Fruits (pineapple, berries, bananas, kiwi)
  • War Rice
  • Oatmeal
  • Potatoes
  • Pasta


  • Animal or plant based protein powder
  • Eggs
  • Yogurt (Greek yogurt is recommended)
  • Cheese
  • Salmon
  • Chicken
  • Lean meat
  • Tuna


  • Avocado
  • Peanuts

In conclusion

Eating a combination of carbohydrates and protein in the right amount after exercise is very important whether you like it or not. It will stimulate protein synthesis in your muscles to increase recovery and improve performance during the next workout.

If you are unable to eat within 45 minutes after exercising, it is important not to eat longer than 2 hours before dinner. Lastly, you are also advised to replenish lost water and electrolytes in your body.

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