Post-Workout Snacks & Nutrition: What To After A Workout

by Nicole Ramirez

W e put a lot of effort into our daily workouts. From trying to lift heavier or run faster, our body uses a lot of energy during this short amount of time. What we eat after a workout is just as important as what we eat before. Post workout nutrition looks a bit different from pre workout. In a previous blog post about pre workout nutrition, you can recall, emphasis was placed on carbohydrates for energy before a workout. With post workout nutrition, we shift our focus on another macro nutrient, protein. Our body needs different nutrients at different times for different activities. This is why you will see a change in nutrition recommendations for certain scenarios.

So that you can understand why your body needs what it needs, let’s go through what happens when you workout. When we workout, glucose ( carbohydrates) are the first source of fuel. Our body breaks down the glycogen in our muscles for energy. Glycogen is the stored form of glucose, we can find glycogen in our liver and muscle cells. During our workout, our muscles are also being broken down. This is why post workout should emphasise protein to help rebuild our muscles and allow them to grow as well as carbohydrates to replenish our energy stores. Fuelling yourself properly after a workout helps with recovery, decreases protein breakdown in the muscles and increases muscle growth.

Examples of post workout snacks:

Protein shake & banana
Protein Bar
Edamame Beans
Greek Yogurt
Egg Whites and veggies
Chocolate Milk
Whole grain wrap with turkey and veggies

All of these options have protein and carbohydrates to help replenish our energy stores and rebuild our muscles. Protein intake post workout should contain about fifteen to thirty five grams depending on body weight.

Post Workout

In regards to the timing of post workout, it is not necessary to eat directly after a workout. It may take you time to come home from the gym and that is okay. As long as you are fuelling yourself, your body will continue to distribute the nutrients as needed. Overall, it is recommended to consume a post workout thirty minutes to two hours after a workout. This recommendation comes from the thought that we have an anabolic window. An anabolic window is the time when the intake of food aids in increasing muscle mass. Current research shows that an anabolic window is not only open after a workout but can be open before and during a workout.Therefore, the nutrients eaten before a workout can also aid in post workout recovery if you had eaten two to three hours before the end of your workout. If you prefer to have a meal after a workout instead of a snack then that works as well. As long as you are replenishing yourself post workout, the amount of food you eat can match your appetite. The nutrition you consume also needs to match your goals. While it is important to fuel before and after a workout, if your goal is weight loss then calories still need to be taken into consideration.

Most important after a workout is hydration! Besides what you eat, drinking enough water to stay hydrated is very important. Water helps with building muscle as well. Protein synthesis does not happen if we are not well hydrated! Dehydration can lead to feelings of drowsiness, dizziness and rapid heart beat. It is something that can easily happen after an intense workout so the first thing to do after a session is drink a glass of water.

Food is fuel. Skipping post workout nutrition does not benefit you. A workout can lower your blood sugar leaving you feeling drowsy, confused and fatigued. Proper nutrition helps you to have energy to accomplish everything you need to throughout the day and allow for muscle recovery and growth. You are able to adjust your post workout nutrition to fit into your goals. Follow your hunger cues, hydrate and choose a mixture of protein and carbohydrates to refuel.

Related Posts

Why Is Breakfast Important? Top Reasons & Benefits

Why Is Breakfast Important? Top Reasons & Benefits

Nov 19, 2020Guest Blogger

Breakfast is much more than simply delicious pancakes and creamy chocolaty oats or Instagrammable avo toasts. Breakfast matters more than you may think.

Read more
Post-Workout Snacks & Nutrition: What To After A Workout

Post-Workout Snacks & Nutrition: What To After A Workout

Sep 25, 2020Nicole Ramirez

We put a lot of effort into our daily workouts. From trying to lift heavier or run faster, our body uses a lot of energy during this short amount of...

Read more
How To Eat Healthy With a Budget: Cheap Meal Tips

How To Eat Healthy With a Budget: Cheap Meal Tips

Sep 25, 2020Zahara Chowdhury

At Tone & Sculpt, we’re here to let you know that eating healthy, balanced meals is for everyone, no matter what your budget! In fact, you can eat a balanced,...

Read more

70 comments

  • vardenafil tabletsApr 16, 2021

    levitra vardenafil 40 mg https://vegavardenafil.com/ buy vardenafil online without presciption

  • HeatherHaictApr 15, 2021
    Absolutely NEW update of captchas recognition package “XRumer 19.0 + XEvil 5.0”:

    Captchas recognition of Google (ReCaptcha-2 and ReCaptcha-3), Facebook, BitFinex, Microsoft, MailRu, SolveMedia, Hydra,
    and more than 12000 another categories of captchas,
    with highest precision (80..100%) and highest speed (100 img per second).
    You can use XEvil 5.0 with any most popular SEO/SMM software: iMacros, XRumer, SERP Parser, GSA SER, RankerX, ZennoPoster, Scrapebox, Senuke, FaucetCollector and more than 100 of other software.

    Interested? You can find a lot of demo videos about XEvil in YouTube.

    Free XEvil Demo available.

    See you later!
    P.S. A Huge Discount -30% for XEvil full version until 15 Jan is AVAILABLE! :)

    XEvil Net

  • cialis through canadian pharmaciesApr 14, 2021

    cialis viagra combination canadian pharmacy https://canadacialisstore.com/ cialis through canadian pharmacies

  • zithromax pakApr 13, 2021

    zithromax azithromycine https://zithromaxes.com/ zithromax for urinary tract infections

  • HeatherHaictApr 09, 2021
    Revolutional update of captchas regignizing package “XRumer 19.0 + XEvil”:

    Captcha recognition of Google (ReCaptcha-2 and ReCaptcha-3), Facebook, BitFinex, Microsoft, MailRu, SolveMedia, Steam,
    and more than 12000 another subtypes of captchas,
    with highest precision (80..100%) and highest speed (100 img per second).
    You can use XEvil 5.0 with any most popular SEO/SMM programms: iMacros, XRumer, SERP Parser, GSA SER, RankerX, ZennoPoster, Scrapebox, Senuke, FaucetCollector and more than 100 of other programms.

    Interested? There are a lot of introducing videos about XEvil in YouTube.

    Free XEvil Demo available.

    See you later!
    P.S. A Huge Discount -30% for XEvil full version until 15 Jan is AVAILABLE! :)

    XEvil Net

1 2 3 14

Leave a comment