Choosing a Post-Workout Meal: 5 Rules to Follow

Sharon Moore February 19, 2015

Do you find yourself getting stressed out about what to eat or whether you should eat after workout? Proper diet is essential if you want to get fit and carry on with your exercise routine without experiencing fatigue symptoms. However, the food you eat, when and how much are things you should consider.

For better fitness results, consider following the following post workout meal rules:

Eat 30-60 minutes after workout.

If you had a tough workout, consider eating as soon as possible. Exercise puts a lot of stress on your muscles, joints and bones. At the same time, it depletes the nutrients from your body. Eating after workout is therefore essential to the repair and healing of your body to provide the raw materials it needs. Not recovering can put you at risk of injury and can leave you weaker as you go into your next workout.

Stay hydrated.

Increasing your water intake is essential if you are into weight loss. When you work out, your body uses a lot of your fluid reserve, so you end up dehydrated. Water is essential if you don’t want to feel less energetic during the day, especially if you are working out. Always bring a big bottle of water with you when working out. You need it. And after workout, make sure to drink more.

Don’t overcompensate.

When you are working out, you may be tempted to indulge in a little more treat as exercising somehow takes off the “guilt feelings” associated with snacking. But if weight loss is your goal, make sure not to overcompensate. Be mindful of the little extra treats, as they can pile up and add to your calorie intake.

Snack smartly.

It can be tempting to snack on a fruity granola bar after a workout, but this snack can be really high in sugar that is not only good for your waistline, but also for your health. Go for something that is low in calories but is high in nutrients, like banana, an apple, a small serving of vegetable salad, or a glass of milk.

Count in carbs.

Protein is essential if you want to build strong and lean muscles. But an ideal recovery food also involves complex starch or carbohydrates. After workout, your body needs a source of fuel. If you’re only eating protein, your body will use it to replenish the lost energy, so your muscles will be deprived of such very important nutrient. Healthy sources of starch are sweet potatoes, quinoa and beans.

Eating after workout is a must, but you should make sure you are eating the right food, at the right amount. A healthy, balanced diet is going to make fitness achievable for you.