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Foods to Consider for Eating Disorder Recovery Published on. Medically Reviewed By:. Ellie Stamerjohn, MS, RDN, LD. Table of Contents Text Link. Key Takeaways Eating disorder recovery requires a multidisciplinary treatment approach, with medical, psychological, and nutritional interventions.

A balanced meal plan for ED recovery includes foods from each category— protein, fat, starchy carbohydrates, fruits, vegetables, and dairy. Certain foods contain nutrients that may benefit health conditions that can develop from eating disorders, like selenium-rich foods for thyroid health.

Food is an important part of eating disorder recovery. A balanced meal plan for a person recovering from an eating disorder includes foods from each group: Proteins, like chicken, tofu, and eggs.

Grains, such as rice, pasta, and oats. Fats, including avocado, nuts, and olive oil. Fruits, like blueberries, apples, and mango. Vegetables, including leafy greens, peppers, and carrots.

Dairy, such as yogurt, milk, and cottage cheese. Nutrients Support Your Overall Health When untreated, eating disorders can result in specific medical concerns : Anemia.

Low thyroid levels. Missed periods. Low bone density. Impaired immune function. Lean Proteins Protein plays an important role in preserving muscle mass and supporting proper immune function, both of which can become weakened during an eating disorder. It also stabilizes blood sugar levels and helps your body produce essential hormones.

A meal plan for eating disorder recovery will include a source of high-quality protein with each meal and snack, such as: Chicken. Fish and seafood. Greek yogurt. Nuts and nut butter.

Nuts and Seeds Nuts and seeds are rich in healthy fats, plant protein, fiber, vitamins, and minerals necessary for eating disorder recovery. For example, brazil nuts are rich in selenium, a nutrient essential for proper thyroid function. Add whole nuts and seeds or nut butter to your diet daily to reap the nutritional benefits.

Brazil nuts. Hemp seeds. Chia seeds. Pumpkin seeds. Flax seeds. Beans and Legumes Beans, peas, and lentils are part of the legume family and provide an excellent source of plant protein, carbohydrates, and fiber. This means they provide long-lasting energy and blood sugar regulation.

Try a variety of legumes, including: Kidney beans. Black beans. Pinto beans. Black-eyed peas. Lentils all types. Whole Grains Whole grains are an important source of carbohydrates, fiber, and energy in a balanced diet for eating disorder recovery. Whole grains are also nutrient-dense, providing essential vitamins, minerals, and antioxidants.

In your recovery eating plan, each meal should include a carbohydrate, which can be from whole grains such as: Brown rice. Whole grain pasta. Leafy Greens Dark leafy greens are incredibly nutrient-dense and can help your body regain its vitamin and mineral stores while recovering from an eating disorder.

Include a variety of leafy greens in your diet, such as: Spinach. Bok choy. Collard greens. Swiss chard. Healthy Fats Die t ary fat is an essential macronutrient when it comes to eating disorder recovery.

Nutrient-dense fat sources include: Avocado. Olive oil. Fatty fish, like salmon. Starches Carbohydrates , including starches, provide energy, maintain adequate blood sugar levels, and support brain and muscle health throughout the eating disorder recovery and maintenance.

Foods like starchy vegetables, legumes, and grains are good sources of starchy carbohydrates. Sweet potatoes. Green peas. Butternut squash. Grains, like rice, pasta, and bread. Legumes, including beans, lentils, and peas.

Nutrient-Dense Foods While no single food will dramatically change your health, some foods are especially nutrient-dense and have a place in a balanced diet for eating disorder recovery. They can also help you meet your daily calcium needs. Research shows ALA can improve heart health and chronic inflammation.

Liquid Nutrition Supplements During your eating disorder recovery journey, your meal plan may include liquid nutrition supplements or nutritional shakes to help boost your intake. Takeaway While recovering from an eating disorder, you will likely be given a meal plan by a registered dietitian that includes foods from all the major groups— protein, carbohydrates, fats, fruits, vegetables, and dairy.

Nuts and seeds are rich in magnesium, which may help boost mood. How a Dietitian Can Help {{splash}} Your dietitian will coordinate with your healthcare team to create a realistic and balanced meal plan to help you reach your goals. What should I eat to recover from ED? What is the rule of three meal plan?

Ozier, A. Position of the American Dietetic Association: nutrition intervention in the treatment of eating disorders. Journal of the American Dietetic Association , 8 , — Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease.

Nutrients , 12 2. National Eating Disorder Association. Physiology, Proteins. StatPearls Publishing. Justifications and Key Considerations. Advances in Nutrition , 13 4 , — The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review.

Nutrients , 12 6. Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clinical Diabetes: A Publication of the American Diabetes Association , 33 4 , — Dietary Fibre Modulates the Gut Microbiota.

Nutrients , 13 5. Health Effects of Whole Grains: A Bibliometric Analysis. Foods Basel, Switzerland , 11 Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study.

Neurology , 90 3 , e—e Fruits and vegetables intake and its subgroups are related to depression: a cross-sectional study from a developing country.

Annals of General Psychiatry , 17 , National Institute of General Medicine Sciences. Dietary fat intake and reproductive hormone concentrations and ovulation in regularly menstruating women.

The American Journal of Clinical Nutrition , 3 , — Brain serotonin, carbohydrate-craving, obesity and depression. Obesity Research , 3 Suppl 4 , S — S. Foods , 12 3. Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals.

Learn more about our medical review process and editorial guidelines. See a Registered Dietitian with Nourish Covered by insurance Virtual sessions Personalized care. Related Posts Category. Frequently asked questions No items found. Take your first step toward a longer, healthier life.

Get started Am I covered? Find your dietitian Refer a patient. Whereas, complex carbs provide more long-lasting energy. The best proteins for recovery are complete proteins that supply all essential amino acids at once. These typically come from animal-based foods and seafood, and some plant-based options like soy and quinoa.

Dairy may have some unique benefits due to its high levels of complete protein, simple carbs and hormones positively associated with muscle gain There are also slow and quick release proteins to consider. Slow release proteins like casein supply small amounts of amino acids over a longer period of time after consumption, while quick release such as whey protein do the opposite.

It is thought that including both types of protein can help supply an immediate dose of amino acids to your muscles after exercise as well as continue to support recovery over longer periods of time. Luckily most whole food options contain both types of protein.

Healthy fats , especially omega-3s act as powerful anti-inflammatories in our diets. And some research suggests they may also benefit performance recovery for this very reason 21 , Moreover, the right types of fat provide heart health benefits.

Micronutrients aka vitamins and minerals can also assist in better recovery, especially foods high in antioxidants like vitamin E and C 23 , Replacing key nutrients lost through sweat, like magnesium and potassium may offer benefits 25 , 26 , Additionally, Zinc, plays a role in muscle synthesis The easiest way to ensure you are getting a good balance of these nutrients is to opt for more nutrient dense foods in your diet every day - especially fruits and veggies.

Here are some great nutrient-dense recovery options to consider:. To get the right combo of carbs, protein, healthy fats and good nutrition, here are some easy post workout meal examples you can use:. Your post workout nutrition needs are most heavily determined by your overall fitness goals - whether you are looking to lose fat, gain muscle, or improve your performance.

The need for recovery fuel can also differ from one person to the next depending on what you ate before the gym, how hard your workout was, when you plan to eat your next meal, and your daily calorie and macro goals.

For the everyday, non-athlete individual, adequate post-workout nutrition is most likely accomplished by eating a meal within a couple of hours of leaving the gym. But for those looking to get more strategic with their intake, fine-tuning your recovery options and timing can certainly offer some potential benefits.

Based on your overall health goals, here is how to plan for the ultimate post-workout game-plan:. Similar to pre-workout foods, recovery and refueling can often be accomplished through normal eating for most people, and a large amount of food or carbs for replenishment is not always necessary - especially if you are trying to lose weight.

As long as you maintain overall calorie control, post-workout foods are not going to ruin your diet. But if they are adding additional calories, you may want to skip it and juts eat your next meal instead.

If you workout fasted, your body is in greater need of some sort of recovery, especially protein for your muscles. But again, as long as you eat a meal within an hour or two of the gym you should be just fine.

Be realistic with yourself. If you aren't training for long periods of time, or at high levels of intensity, you likely don't need a specific recovery regimen. Bottom line: As long as you maintain daily calorie control, what you eat after a workout does not significantly impact your ability to burn or lose body fat.

If you are looking to gain muscle , post-workout nutrition becomes slightly more important. Additionally, including a healthy mix of carbs and protein after the gym can benefit muscle hypertrophy and recovery.

This becomes even more important if you are working out fasted, as your muscle stores are depleted already and hungry for fuel. Prolonging this fasted state is likely not going to do you any favors, and may potentially inhibit muscle protein synthesis.

Thus, it is important to make sure you eat something after the gym if you are looking to put on muscle mass. Depending on your level of intensity and duration, the recommended intakes for carbs and protein are:.

For a pound adult, this would equal 68 to grams of carbs and 20 to 35 grams of protein -which can easily be accomplished with a balanced meal. Bottom line: Post-workout meals are an opportunity for calories and key nutrients that support your muscle-building efforts. If you are looking to improve your overall fitness.

Nutrient timing can be something to play with. However, this still comes as part of the full diet package deal - meaning a single meal before or after the gym is not going to impact your performance as much as your overall intake and consistent nutrition strategy.

If you are looking at post-workout foods to help you train harder or perform at a higher level, your focus should be on the following:. To support better recovery, aim to get a macro balanced meal - moderate carb, high protein, and moderate fat within a few hours of training and resume normal eating for the day to replenish lost fuel and repair any muscle damage.

Additionally, you'll want to drink plenty of fluids for adequate hydration. Bottom line: Your overall daily intake is much more impactful to your fitness goals than post-workout meals.

And for most people, a healthy, balanced meal after the gym is plenty to refuel and replenish your body. Just as no single food is going to make or break your diet, post-workout food isn't going to transform your fitness or recovery either - your overall diet remains the most important factor, regardless of your fitness goals.

For most people, normal eating aka your next meal is likely still sufficient in supporting proper recovery after the gym. Need help getting on a better routine overall? We've got meal prep solutions that will not only help keep your diet on point, but also simplify the whole process.

Stir in the beans, undrained chile peppers, bell pepper, onion, chicken broth, garlic, cayenne pepper, cumin seeds into mixture in slow cooker.

Cover and cook on low heat for 7 to 8 hours. Why it Works: Four hours on the bike burns about 4, calories in a pound man.

To recover properly, those calories need to be replaced, and the fat and rice in this dish—given to us by noted sports nutritionist, Allen Lim —contains calories per serving, going a long way in accomplishing that task.

It works so well, in fact, that it was the recovery meal most commonly requested by the cyclists Lim worked with during the Tour de France. With that in mind, the fried rice not only fits into the category of healthy and delicious comfort food but it also works as a recovery food for a number of reasons.

First and foremost, it is calorically dense and the first thing we want to do is replace calories. Second the white rice has a high glycemic index which helps to get those calories in fast.

Add the garlic and green onions and saute for about one minute. In a small bowl, beat the eggs and soy sauce vigorously and pour into the hot pan.

The pan should be hot enough to cause the eggs to fluff. Stir the eggs to cook them quickly. Add the rice and cooked chicken thighs and fry the mixture for five to six minutes.

Add the peas and corn and cook until the vegetables heat through and are vibrant in color. Why it Works: Most people believe that a recovery meal after a lifting session needs to have a higher protein content because your muscles are so taxed.

Not true. The same carbohydrate to protein ratio applies. Glenn Lyman , a chef and nutritionist whose client list includes NFL Pro Bowl player Steve Smith, recommends low-fat chocolate milk immediately following your workout.

Lyman also encourages athletes to take a glutamine supplement an amino acid that helps with protein synthesis from a reputable company like Revolutionary Sports Performance. Beyond just protein, turkey contains selenium, a nutrient that helps buffer damaging by-products of exercise peroxides and free radicals that accumulate in the muscles during training.

Directions In a large skillet, over medium-high heat, brown the ground turkey and onion seasoned with salt and creole seasoning in 1 tablespoon of oil until cooked through.

Saute all vegetables except spinach over medium-high heat, in remaining oil until crisp tender, stirring often about minutes.

Add chicken stock and bring just to a boil. Add spinach mixing well until wilted, about minutes. Toss with cooked brown rice and ground turkey. Garnish with parsley and green onion. Why it Works: Tumeric and ginger have been used for centuries as a painkillers in eastern medicine.

The natural anti-inflammatory benefits are longer lasting, do not delay the inflammatory process, and have no side effects so you can recover faster and keep the body in balance. Directions In a medium skillet sauté the onion, garlic, ginger, turmeric , and black pepper in oil over medium-low heat for minutes.

While the first few ingredients are sautéing, chop the veggies. Add the veggies and sauté for 5 minutes. Crumble the tofu and add to veggies along with remaining ingredients.

Saute for an additional 10 minutes, stirring occasionally. Add more salt and black pepper to taste. Serve over a cooked whole grain, corn tortillas or whole grain toast my favorite is Ezekiel Why it Works: Ever cramp after, or during, a tough workout?

The Recipe: Samoan Poi Mash one pound of ripe bananas in bowl. So, what is the best fruit to eat after workout? A variety of fruit is better than just having one particular favourite to make sure you benefit from all nutrients. Mixed berries, particularly cherries, are rich in antioxidants and are proven to reduce recovery time following exercise.

A regular intake of colourful berries can boost immune function and protect against exercise induced muscle damage. Bananas are a very common fruit to be eaten around training because of their high carbohydrate content 25g per banana made up of glucose and fructose, but also a source of potassium and vitamin B6 for muscle contraction and energy production, respectively.

Pineapple has a high-GI and is rich in vitamin C for immune function, manganese and copper to restore energy levels. It also contains bromelain; an enzyme that promotes digestive health and reduces inflammation.

Enjoy pineapple with some Greek yoghurt as a nutritious snack. Spinach can benefit muscle recovery due to its high antioxidant content, which helps reduce inflammation and promotes better muscle recovery after workouts. It is also rich in potassium and magnesium, essential electrolytes that the body needs to recover and maintain healthy potassium levels, helping to promote muscle function.

Spinach contains nitrates linked to improved muscle function, particularly in the lower limbs. While spinach can aid in muscle recovery and overall physical process, consuming sufficient protein for muscle building and strength is essential.

A simple serving of spinach can provide enough nitrates for the day, based on calculations from the World Health Organization WHO. Combining spinach with other muscle recovery foods, including protein, healthy fats, and quality carbs, is essential for the best results. Lean meat, fish, eggs, and dairy are excellent options as they are rich in essential amino acids to promote muscle recovery.

When food is not available, protein supplements e. Furthermore, athletes who struggle to get enough protein in their diet through food alone can rely on a whey protein supplement to hit their daily protein needs to boost recovery. Also, Learn more about Should I take protein supplements. Highly processed foods with minimal nutritional quality, such as processed sandwich meats, baked goods, low fibre carbohydrate foods like white bread, vegetable oil containing foods like mayonnaise.

All of these foods are pro-inflammatory causing excessive damage to the muscles. Consuming too many of these and not enough natural foods providing essential vitamins, minerals, fibre, and high-quality proteins creates an imbalance in supporting muscle recovery.

Also Learn about Food That Gives You Energy and Stamina. Here are some scientifically proven ways to promote muscle recovery:. In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery.

Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein.

Eating them after a workout helps stimulate muscle recovery. Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts.

In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training. Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.

Because milk is high in protein , it provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs. Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar.

Milk also contains sodium, which is important for rehydration 14 , 27 , A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery. However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose.

This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment. Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout. Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery This is because the caffeine found in coffee blocks receptors for adenosine.

It activates pain receptors in your body 15 , A study in 9 men who typically consumed low amounts of caffeine showed that consuming caffeine 1 hour before an intense upper-body workout significantly lowered levels of muscle soreness on days 2 and 3 after exercise, compared with a placebo Additionally, a study found that caffeine consumption 24 and 48 hours after intense exercise improved recovery of muscle power and reduced DOMS in both men and women compared with a placebo Interestingly, the men experienced greater reductions in DOMS after using caffeine than the women The dose of caffeine shown to be effective for reducing DOMS is about 2.

An 8-ounce mL cup of coffee contains around 95 mg of caffeine. For reference, this equals about mg of caffeine for a pound kg person So, more research is needed Many foods and drinks may help reduce soreness after a strenuous workout, including starchy vegetables, eggs, coffee, beet juice, and fatty fish.

In addition to foods and beverages, other factors can promote muscle recovery and reduce muscle soreness after exercising.

Here are some evidence-based ways to promote muscle recovery 35 , 36 :. Not all these strategies may suit your body or lifestyle, so the best way to find out which options work for you is to give them a go. Sleep, thermal therapy, compression therapy, foam rolling, and massage may also promote muscle recovery and reduce DOMS.

Although your overall diet is what matters most, adding particular foods and drinks to your diet, including tart cherry juice, fatty fish, watermelon, and whey protein, may speed muscle recovery and reduce exercise-related soreness.

Plus, things like massage, foam rolling, and getting enough sleep may help you feel better after a tough session at the gym. Try this today: Try mixing up this tasty, muscle-soreness-fighting salad.

Simply combine:. Dress the salad with a little vinegar, olive oil, salt, and pepper, and enjoy it after your next workout. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

You may find that you feel less tight, sore, and even have more energy to exercise after active recovery. Here's how it works. Stretching provides many benefits to your body and general well-being.

Aim to stretch 5 to 10 minutes before and after exercise.

The goal of post workout nutrition is to eat adequate macronutrients before, during—and especially after—exercise. Research has shown that when consuming more than 1.

However, adding 0. Note that endurance training will need more carbohydrates than protein in a day, while resistance training will need more protein. Protein consumption is recommended at a dose of 20 to 40 grams every three to four hours with a casein consumption of 30 to 40 grams in the evening to optimize muscle protein synthesis.

According to the Journal of the International Society of Sports Nutrition, the post-exercise rapid recovery is only important if another bout of exercise is to occur within the same day. Otherwise, carbohydrate and protein intake within 24 hours will be adequate to refuel completely.

For resistance training, a brief break from exercising and then consuming 8 grams of carbohydrates per kilogram of weight per day may be needed to optimize muscle glycogen. Otherwise, similar to endurance training, 1 to 4 grams of carbohydrates per kilogram of weight per day will suffice.

In both cases, consuming 20 to 40 grams of protein every three to four hours will be adequate. Eating properly before and after you workout can help ensure you recover, repair your muscles, provide lost hydration, and recover nutrients that were lost. We've tried, tested, and reviewed the best whey protein powders.

If you're in the market for a protein powder, explore which option may be best for you. Add your protein and liquid of choice to a shaker bottle for a quick and easy protein shake. The benefits of eating a post-workout meal are numerous.

Here are just a few of the potential advantages of eating a post-workout meal or snack. Glycogen is a necessary for any workout, whether you focus on cardio or resistance training. You should consume protein during your anabolic window, which is the period of time after a workout in which you need to consume protein for your muscles to grow and build.

In one study, participants were assigned to receive 20 grams of protein or 20 grams of dextrose 1 hour before and after weight training. What researchers discovered was that total body mass, fat-free mass, and thigh mass were profoundly greater in the group that consumed protein when compared with the group that received dextrose.

Replenishing the fluids you lost while working goes without saying. But you will find some added benefits as well. According to Harvard Health, adequate hydration also can regulate your body temperature, help prevent infections, move nutrients to your cells, keep all your organs functioning, improve sleep quality, better your mood, and reduce brain fog.

Preparing for a post-workout meal doesn't have to be complicated. The most important part is planning your meals so that you have a strategy in place and know what you are going to eat and drink as soon as your workout is complete.

In general, your post-workout meal should include a mix of carbohydrates, lean proteins, and hydration. Here are some guidelines on what you should following a workout. But you will want to experiment with what works best for you. Note that the post-workout nutrition strategy will generally differ based on the type of exercise you perform.

For endurance training , hydration, carbohydrates, and electrolytes sodium, potassium, and magnesium are most important to focus on.

For resistance training, you'll want to focus mostly on protein. Protein right after a workout can enhance glycogen resynthesis. According to the National Academy of Sports Medicine, the general consensus is that an exerciser should consume 20 grams of protein post workout.

For anyone interested in the more minutia detail of protein consumption, you could calculate this dose to make it more approximate to your weight. To do so, multiply between 0. For example, if you weigh pounds, your protein intake can range from 20 to 24 grams post workout.

From its position stand on nutrient timing, the International Society of Sports Nutrition says that consuming 0. According to the University Health Services at the University of California Berkeley, you should drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise.

In 1 hour of exercise, your body can lose more than a quart of water. It is not plausible to recommend a standardized fluid replacement because everyone has different variables in their bodies and workouts, says the American College of Sports Medicine.

The most natural hydration fluid you can drink is water. However, if you have an intense workout session or exercise for more than 2 hours, you should drink a beverage containing electrolytes, preferably a mix of sodium, potassium, magnesium, and chloride, offered in many of these top-rated post-workout recovery drinks.

This helps replace the minerals lost when you sweat. Here are some additional hydration tips. When to eat your post-exercise meal depends on your workout and your goals. Most likely, you will need to go through some trial and error to find what works best for your body.

That said, researchers do provide some general guidelines. For instance, if you perform intense weight resistance workouts to increase muscle size, you may want to consume 20 to 30 grams of lean protein and 30 to 40 grams of nutritious carbohydrates as close to your post-workout as possible.

For lighter cardio workouts, they suggest eating a well-balanced meal with the same ratio up to 1 hour after exercising. Keep in mind that some research suggests that the anabolic window diminishes without adequate carbohydrate and protein intake.

The most critical factor, though, in your post-workout meal is not necessarily nutrient timing but just ensuring you are eating the right foods for your fitness goals. Here are some additional guidelines to consider when planning your post-workout meals including how much of each macronutrient to consume.

At a minimum, you should replenish your glycogen stores with carbohydrates within 2 hours of exercise. The same journal also recommends consuming a protein mixed with your carbohydrate, in the form a supplement or whole foods within the 2-hour period.

In the study, researchers discovered that a minute cycling session resulted in a much greater glycogen re-synthesis when carbohydrates were paired with protein consumption than when compared with ingesting a calorie-equated, carbohydrate-only solution within the 2-hour window.

Waiting 3 hours post-exercise did not increase glycogen synthesis. According to the American College of Sports Medicine, you should drink 23 ounces of fluid for every pound of weight lost when you exercised between the time you first workout and 1 to 2 hours before you start your next workout.

Options include a sports drink, coconut water, or an electrolyte supplement available in a pill, powder, or capsule form. Discovering which nutritious foods work best for your body post-workout is often done through experimenting. You can try different whole foods , packaged liquids, and whey proteins and see how your body responds.

But you should strive to have a nutritional strategy in place for each exercise session so that your body can properly recover. For any questions on nutrition techniques and timing, it may help to speak with a registered dietitian or another healthcare provider. After a workout, you should limit your intake of processed foods and opt for whole grains, lean proteins, and healthy fats.

Remember, you are refueling your body and it will be best served focusing on whole foods. Not eating after a workout can lead to decreased future workout performances, fatigue, low mood, and brain fog. While skipping a post workout meal after one workout, will not cause long-term damage, developing a pattern of skipping eating could impact your mood and energy levels as well as potentially keep you from reaching your fitness goals.

Just like foam rolling or wearing recovery shoes , eating after a workout is key to a sustainable fitness routine. Consuming the right foods helps your body recover faster, improves your performance in future workouts, replenishes glycogen storage, benefits muscle repair, and provides overall hydration of lost electrolytes.

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Kerksick, C. et al. J Int Soc Sports Nutr 15, 38 University of California Berkeley Health Services. Fit facts. ACSM's Health and Fitness Journal. Exercise and fluid replacement.

Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men.

Craven J, Desbrow B, Sabapathy S, Bellinger P, McCartney D, Irwin C. The effect of consuming carbohydrate with and without protein on the rate of muscle glycogen re-synthesis during short-term post-exercise recovery: a systematic review and meta-analysis. Sports Med - Open. Jäger, R. International Society of Sports Nutrition Position Stand: protein and exercise.

J Int Soc Sports Nutr 14, 20 Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA. Nutrient timing: a garage door of opportunity? van Loon LJC. Role of dietary protein in post-exercise muscle reconditioning. Nestlé Nutrition Institute Workshop Series. Vol Sports Performance Personal Training Nutrition.

Logan Sides. When you finish a workout, a few things run through your mind. Giving your body the fuel it needs is vital to promoting efficient muscle recovery. We tell our nutrition clients at EW Motion Therapy that food is fuel, and eating good things will help your body perform at an optimum level.

Our ultimate goal is to help you make the best food choices as you work toward your personal fitness goals, even if you choose not to see us for your nutrition needs. This article will discuss why food is essential for muscle recovery, some good things you could eat, and other ways to help your body recover.

As we said, it is crucial to give your body the fuel it needs to perform well. But it is equally important to help your body build back muscle tissue after it performs. When you exercise, you break down muscle tissue, and to rebuild that tissue even stronger, your body needs the proper nutrients.

Not only does it matter what you eat, but when you eat it. If you wait too long after you work out to eat your recovery meal generally more than two hours , you lose the chance to optimize that crucial time right after you finish working out when your body is ready to absorb nutrients more efficiently due to metabolism and the muscle rebuilding process.

So what is the best thing to refuel? First, protein is the building block of muscles. After you eat protein, your body breaks down the protein into its amino acid building blocks, which your body uses for muscle rebuilding and regulating immune function.

With that in mind, to most efficiently rebuild muscle tissue, your recovery meal should include some lean protein , like chicken, fish, or eggs, that is dense with amino acids. If you eat a plant-based diet, there are many protein powders on the market that are vegetarian and vegan-friendly.

Also, soy-based products, tofu, and edamame are other plant-based options. Whatever protein you choose to eat after your workout, you need to ensure that you give your body the recommended amount of grams of protein.

Another essential part of refueling is eating some form of carbs.