Consuming the right nutrients after exercise is just as important as eating before. This results in your muscles being partially depleted of glycogen.

Some of the proteins in your muscles can also be broken down and damaged 1 , 2 , 3. After your workout, your body rebuilds glycogen stores and regrows those muscle proteins.

Eating the right nutrients soon after you exercise can help your body get this done faster. Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores.

It also helps stimulate new muscle growth. The timing of your meals is also important. Sports nutrition researchers have been studying nutrient timing for more than 40 years. These days, experts rely on a mix of older and newer studies to make recommendations 1.

Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on the exercise and your level of training, but even well-trained athletes experience muscle-protein breakdown 1 , 2 , 3 , 4 , 5 , 6.

Consuming an adequate amount of protein throughout the day gives your body the amino acids it needs to repair and rebuild these proteins.

It also gives you the building blocks required to build new muscle tissue 1 , 7 , 8 , 9 , Depending on your body weight, grams of protein every 3 to 4 hours is recommended 1.

In addition, eating protein before exercise may decrease the amount you need to eat after without affecting recovery 1. One study found that eating protein pre-workout and post-workout has a similar effect on muscle strength, hypertrophy, and body composition changes The rate at which your glycogen stores are used depends on the activity.

For example, endurance sports cause your body to use more glycogen than resistance training. For this reason, if you participate in endurance sports running, swimming, etc. Eating a high carb diet of 3. Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time 10 , 11 , 12 , Therefore, consuming carbs and protein after exercise can maximize protein and glycogen synthesis 13 , Early studies found benefits from consuming the two in a ratio of 3 to 1 carbs to protein.

When rapid recovery is necessary under 4 hours , current recommendations suggest a similar ratio. Specifically, you can help restore glycogen faster by consuming 0.

Recommendations for carb intake are targeted to the needs of endurance athletes. There is not enough evidence to say whether you should limit fat intake after a workout 1. Many people think that eating fat after a workout slows digestion and inhibits the absorption of nutrients.

While fat might slow down the absorption of your post-workout meal, it may not reduce its benefits. For example, a study showed that whole milk was more effective at promoting muscle growth after a workout than skim milk Having some fat in your post-workout meal may not affect your recovery.

But more studies are needed on this topic. A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3 to 1 carbs to protein is a practical way to achieve this.

If you aren't able to eat a full meal right away have a snack after your training, then a full meal a few hours later. Remember, you've blown through that glycogen and torn up your muscles. Therefore your post-workout meal should be high in complex carbohydrates that break down slowly and are loaded with healthy protein.

When it comes to what to eat after a workout for athletes doing intense weight training for long periods of time 45 to 90 minutes , you may require a little bit of extra protein especially if your goal is to build muscle. You can customize your protein needs using the formula below. Do some trial and error to see how you feel after tweaking your protein intake while paying attention to how you're feeling keeping in mind signs that you might need more protein in your diet.

As always, when in doubt check with a registered dietitian. Keep in mind that four ounces of chicken has 30 grams of protein, so these numbers aren't that hard to achieve if you have a meal immediately after working out.

Remember that these protein calculations are used to determine protein needs for athletes doing intense resistance training for long periods of time. If you're doing a less intensive workout—for example 25 minutes on the treadmill or 20 minutes in the weight room—your protein needs may not be as high and there's nothing wrong with that.

The beauty of food and nutrition is that everyone's body is different and will have specific needs and preferences. I should also note that it's probably not a good idea to experiment with any nutritional changes on a game or race day.

Limit any diet tweaks to training. Enjoy your workout! To learn more about scheduling a nutrition counseling session with Jessica, click here. For more tips and tricks for nutritious living, check out Food Heaven Made Easy.

And stay in touch with Jessica via Instagram , Twitter , YouTube , and Facebook. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Drink plenty of water. Most Popular. The Best Treadmills to Add to Your Home Gym. Getty Images. Here are a few pre-workout snacks I recommend:. Rehydrate ASAP. Here are a few post-workout snack and meal ideas I recommend:.

Remember: These pre- and post-workout snack ideas are only guidelines. She co-founded Food Heaven —a popular multimedia wellness platform and podcast with over 5 million downloads—and co-authored two books and one textbook Read more.

Topics Nutrition registered dietitian Workout Snacks Small Steps, Big Goals small steps. How to Actually, Truly, Finally Quit Vaping. This Upper-Body Move Hits Your Back, Biceps, and Core.

Row your way to greater strength—and better posture. The Very Best Mattresses for All Types of Sleepers. Drop sets. You make sure to mix up your workout routine so you can see your muscles become stronger and more defined, but if you don't fuel properly after your workout, you might not see results.

The post-workout meal is the most important meal of the day. When you train with weights especially heavy , your muscles get depleted of the stored form of carbohydrates glycogen , which is the primary fuel for muscular contraction during lifting.

Also, during the process of lifting, microtears occur in the muscle, causing a catabolic state muscle wasting.

This process sets the body up to rebuild and begin the growth process anabolic. We recommend that you consume your post-workout meal within 30 minutes of finishing your workout. This allows for the greatest amount of glycogen to be driven into the cells and protein to be delivered to your muscles, promoting an anabolic state.

However, what you choose to eat can also make a difference. Your ideal post-workout meal should have a combination of fast-digesting carbohydrates e.

Aim for a ratio of or of carbs to protein and plenty of fluids. This is the time when a shaker bottle with a scoop of protein powder and dextrose powder with 16 to 20 ounces of water will come in handy. Liquid meals digest much more quickly than solid meals.

Limit fat in the post-workout meal because it is very slow to digest, which will hold up those fast-acting carbs and protein from being digested and absorbed in a timely fashion. About one to two hours later, it's time for post-workout meal number two.

This time, you'll want to focus on slow-digesting real food carbs and protein, such as oatmeal, sweet potato, brown rice, quinoa, eggs, egg whites, chicken, turkey, lean beef, fish, beans. Aim for 0. For a pound female, a post-strength training meal would consist of 21 to 35 grams of protein and 35 to 56 grams of carbohydrates.

salsa, ¼ cup black beans, wrapped in a whole wheat tortilla, 1 cup fresh strawberries. extra virgin coconut oil.

Think about keeping a journal to see how your body reacts to meals and snacks so that you can change your diet for your best performance. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

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Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Healthy Lifestyle Fitness. Sections Basics Fitness basics Stretching and flexibility Aerobic exercise Strength training Sports nutrition In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New.

Products and services. Eating and exercise: 5 tips to maximize your workouts Knowing when and what to eat can make a difference in your workouts. By Mayo Clinic Staff. Enlarge image Breakfast Close. Breakfast A healthy breakfast might include cereal and fruit.

Enlarge image Smoothie Close. Smoothie A smoothie can be a good snack. Enlarge image Yogurt and fruit Close. Yogurt and fruit Yogurt and fruit can be good options for food choices after you exercise. Enlarge image Water Close. Water Drinking fluids such as water before, during and after your workout can help prevent dehydration.

Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance.

Duyff RL. Eat smart for sports. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. New York, N. Water and healthier drinks. Centers for Disease Control and Prevention. Accessed Aug. Miller M, et al. What you eat before and after your workout can significantly impact your fitness journey.

Optimal pre-workout nutrition provides the energy required for a productive session, while post-workout meals and snacks aid in recovery and muscle repair.

As you embark on this path, consider the advantages of our Athlete Meal Plan. Tailored to your fitness goals, our meal plan takes the guesswork out of pre and post-workout nutrition, ensuring you have the right fuel at the right time.

By coupling your dedication to exercise with our specialised meal plan, you're setting yourself up for success in your fitness endeavours. Dietitians Meal plans Order now More. Download App EN. Dietitians Meal plans Order now Partners Blog.

Language تغير الى العربية. Region UAE KSA. Introduction Optimal nutrition before and after your workout plays a pivotal role in enhancing your performance, accelerating recovery, and achieving your fitness goals. What to Eat Before a Workout Choosing the right pre-workout meal can provide the energy and endurance needed for an effective workout.

What to Eat After Working Out Post-workout nutrition is crucial for recovery and muscle repair. Benefits of a Post-Workout Snack For those on the go or with time constraints, a post-workout snack can be just as effective.

Building Muscle with Food To support muscle growth, your post-workout meal should contain an ample amount of protein. Conclusion What you eat before and after your workout can significantly impact your fitness journey. Other Blog Posts. What Happens When You Quit Carbs For 1 Week.

Yet personal trainers and nutritionists will sometimes advise against eating much of this macronutrient before a workout. Fats digest slower than simple carbohydrates and protein, thereby stopping spikes in blood sugar — an effect that some people want from their pre- and post-workout meals.

It takes the body about six hours to convert fat into energy, whereas it takes about half that time for it to tap into carbs for fuel. As we discussed in the last section, high-quality macros are the key to success. Yet, we know most people in Western society are eating sub-par fats like chips and hydrogenated oils.

That said, you need fats for more than energy. Fats help facilitate hormonal functions, such as testosterone — a necessary hormone for muscle building and…other activities.

A quick note on fats: Fats are more calorically dense than carbs. There are nine calories in a gram of fat than four calories in a gram of carbs or protein.

So choosing quality fats is important, and this macro is vital for your health. However, indulging in fats too often will usually leave you hungry and a few hundred calories down. To start, you should never enter a workout thirsty or dehydrated.

Dehydration can also impact your motor control, decision making, and concentration, Thompson says — all things you need when lifting heavy weight. People often assume you can become dehydrated just by sweating, but it can also be caused by urination or excessive mouth breathing the vapor on your tongue evaporates.

So how much should you drink? Then add how much fluid water or sports drink you consumed during your training session, and you get your sweat-loss volume. Tip: one liter of water is one kilogram, so half a liter is. So if your initial weight is 90 kilograms and your post-training weight is 89 kilograms, and you drink half a liter of water, your sweat-loss volume is 1.

Make sense? This number is important because you should strive to ensure your sweat-loss volume is less than two percent of body mass. So that 1. Overhydration is a genuine threat to athletes that can lead to conditions like nausea, headaches, and confusion.

These electrical charges help the body regulate your heartbeat, muscle contractions, fluid regulation, and more. Those recommendations are made for the average, sedentary person, so make sure you consume enough sodium to support your athletic goals. A lack of proper electrolytes can lead to increased heart rates and physical discomfort, and in extreme cases, can lead to heart attacks and even death.

A possible exception here is antioxidants like Vitamin C or Vitamin E. The pre-workout supplement world is way too enormous and complicated to tackle in this piece alone. We strongly recommend you take a look at our list of the best pre-workout supplements to get a handle on which compounds might be most useful for you, but here are a few that have the most research behind them.