Post-Workout Nutrition: What to Eat After a Workout

You put a lot of effort into your workouts, always looking to perform better and reach your goals.

Chances are you've given more thought to your pre-workout meal than your post-workout meal.

But consuming the right nutrients after you exercise is just as important as what you eat before.

Here is a detailed guide to optimal nutrition after workouts.

Eating After a Workout Is Important

To understand how the right foods can help you after exercise, it's important to understand how your body is affected by physical activity.

When you're working out, your muscles use up their glycogen stores for fuel. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles also get broken down and damaged.

After your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins.

Eating the right nutrients soon after you exercise can help your body get this done faster. It is particularly important to eat carbs and protein after your workout.

Doing this helps your body:

Decrease muscle protein breakdown.

Increase muscle protein synthesis (growth).

Restore glycogen stores.

Enhance recovery.

Protein Helps Repair and Build Muscle

As explained above, 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.

Consuming an adequate amount of protein after a workout 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.

It's recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) very soon after a workout.

Studies have shown that ingesting 20–40 grams of protein seems to maximize the body's ability to recover after exercise.

Carbs Help With Recovery

Your body's glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

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.), you might need to consume more carbs than a bodybuilder.

Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis.

Furthermore, insulin secretion, which promotes glycogen synthesis, is better stimulated when carbs and protein are consumed at the same time.

Therefore, consuming both carbs and protein after exercise can maximize protein and glycogen synthesis.

Try consuming the two in a ratio of 3:1 (carbs to protein). For example, 40 grams of protein and 120 grams of carbs.

Eating plenty of carbs to rebuild glycogen stores is most important for people who exercise often, such as twice in the same day. If you have 1 or 2 days to rest between workouts then this becomes less important.

Fat Is Not That Bad

Many people think that eating fat after a workout slows down digestion and inhibits the absorption of nutrients.

While fat might slow down the absorption of your post-workout meal, it will 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.

Moreover, another study showed that even when ingesting a high-fat meal (45% energy from fat) after working out, muscle glycogen synthesis was not affected.

It might be a good idea to limit the amount of fat you eat after exercise, but having some fat in your post-workout meal will not affect your recovery.

The Timing of Your Post-Workout Meal Matters

Your body's ability to rebuild glycogen and protein is enhanced after you exercise.

For this reason, it's recommended that you consume a combination of carbs and protein as soon as possible after exercising.

Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes.

In fact, it's believed that the delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis.

However, if you consumed a meal before exercising, it's likely that the benefits from that meal still apply after training.

Foods to Eat After You Workout

The primary goal of your post-workout meal is to supply your body with the right nutrients for adequate recovery and to maximize the benefits of your workout.

Choosing easily digested foods will promote faster nutrient absorption.

The following lists contain examples of simple and easily digested foods:

Carbs

Sweet potatoes

Chocolate milk

Quinoa

Fruits (pineapple, berries, banana, kiwi)

Rice cakes

Rice

Oatmeal

Potatoes

Pasta

Dark, leafy green vegetables

Protein:

Animal- or plant-based protein powder

Eggs

Greek yogurt

Cottage cheese

Salmon

Chicken

Protein bar

Tuna

Fats:

Avocado

Nuts

Nut butters

Trail mix (dried fruits and nuts)

Sample Post-Workout Meals

Combinations of the foods listed above can create great meals that provide you with all the nutrients you need after exercise.

Here are a few examples of quick and easy meals to eat after your workout:

Grilled chicken with roasted vegetables.

Egg omelet with avocado spread on toast.

Salmon with sweet potato.

Tuna salad sandwich on whole grain bread.

Tuna and crackers.

Oatmeal, whey protein, banana and almonds.

Cottage cheese and fruits.

Pita and hummus.

Rice crackers and peanut butter.

Whole grain toast and almond butter.

Cereal and skim milk.

Greek yogurt, berries and granola.

Protein shake and banana.

Quinoa bowl with berries and pecans.

Multi-grain bread and raw peanuts.

Make Sure to Drink Plenty of Water

It is important to drink plenty of water before and after your workout.

When you are properly hydrated, this ensures the optimal internal environment for your body to maximize results.

During exercise, you lose water and electrolytes through sweat. Replenishing these after a workout can help with recovery and performance.

It's especially important to replenish fluids if your next exercise session is within 12 hours.

Depending on the intensity of your workout, water or an electrolyte drink are recommended to replenish fluid losses.

Putting It All Together

Consuming a proper amount of carbs and protein after exercise is essential.

It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.

If you're not able to eat within 45 minutes of working out, it's important to not go much longer than 2 hours before eating a meal.

Finally, replenishing lost water and electrolytes can complete the picture and help you maximize the benefits of your workout.

Pre-Workout Nutrition: What to Eat Before a Workout

Athletes and fitness enthusiasts are always looking for ways to improve their performance and achieve their goals.
Good nutrition can help your body perform better and recover faster after each workout.
Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage.
Here is everything you need to know about pre-workout nutrition.

Knowing What to Eat Is Important

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.
Each macronutrient has a specific role before a workout. However, the ratio in which you need to consume them varies by the individual and type of exercise.
Below is a brief look at the role of each macronutrient.

Carbs

Your muscles use the glucose from carbs for fuel.
Glycogen is the way the body processes and stores glucose, mainly in the liver and muscles.
For short- and high-intensity exercise, your glycogen stores are your muscles' main source of energy.
But for longer exercises, the degree to which carbs are used depends on several factors. These include the intensity, type of training and your overall diet.
Your muscles' glycogen stores are limited. As these stores become depleted, your output and intensity diminish.
Studies have consistently shown that carbs can increase glycogen stores and utilization while boosting carb oxidation during exercise.
Carb loading, which involves consuming a high-carb diet for 1–7 days, is a well-known method to maximize glycogen stores.

Protein

Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.
Eating protein (alone or with carbs) prior to exercise has been shown to increase muscle protein synthesis.
One study showed a positive anabolic response after participants consumed 20 grams of whey protein before exercise.
Other benefits of eating protein before exercise include:
A better anabolic response, or muscle growth
Improved muscle recovery
Increased strength and lean body mass
Increased muscle performance

Fat

While glycogen is used for short- and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise.
Some studies have investigated the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period, rather than prior to exercise.
For example, one study showed how a four-week diet consisting of 40% fat increased endurance running times in healthy, trained runners.

The Timing of Your Pre-Workout Meal Is Key

The timing of your meal is also an important aspect of pre-exercise nutrition.
To maximize the results of your training, try to eat a complete meal containing carbs, protein and fat 2–3 hours before you exercise.
However, in some cases, you may not be able to get in a full meal 2–3 hours before working out.
In that case, then you can still eat a decent pre-workout meal. However, keep in mind that the sooner you eat before your workout, the smaller and simpler the meal should be.
If you eat 45–60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbs and some protein.
This will help prevent any stomach discomfort during exercise.

Some Examples of Pre-Workout Meals

Which foods and how much to eat depends on the type, duration and intensity of the workout.
A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.
If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout.
Here are some examples of balanced pre-workout meals:
If Your Workout Starts Within 2–3 Hours or More
Sandwich on whole-grain bread, lean protein and a side salad
Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
Lean protein, brown rice and roasted vegetables
If Your Workout Starts Within 2 Hours
Protein smoothie made with milk, protein powder, banana and mixed berries
Whole-grain cereal and milk
A cup of oatmeal topped with banana and sliced almonds
Natural almond butter and fruit preserve sandwich on whole-grain bread
If Your Workout Starts Within an Hour or Less
Greek yogurt and fruit
Nutrition bar with protein and wholesome ingredients
A piece of fruit, such as a banana, orange or apple
Keep in mind that you don't need to eat many pre-workout meals at different times. Just choose one of these.
For best results, experiment with different timings and nutrient compositions.

Supplements Can Also Be Useful Before Exercise

Supplement use is common in sports. These products may enhance performance, improve strength, increase lean body mass and reduce fatigue.
Below are some of the best pre-workout supplements.

Creatine

Creatine is probably the most commonly used sports supplement.
It has been shown to increase muscle mass, muscle fiber size and muscle strength and power, all while delaying fatigue.
Even though it's beneficial to take creatine before a workout, it seems to be even more effective when taken after a workout.
Taking 2–5 grams of creatine monohydrate per day is effective.

Caffeine

Among many other benefits, caffeine has been shown to improve performance, increase strength and power, help reduce feelings of fatigue and stimulate fat burning.
Caffeine can be consumed in coffee, tea and energy drinks, but it can also be found in pre-workout supplements and pills.
It doesn't really matter how you consume it, as its effects on performance are usually the same.
Caffeine's peak effects are seen 90 minutes after consumption. However, it has been shown to be effective even when ingested 15–60 minutes prior to exercise.

Branched-Chain Amino Acids (BCAAs)

BCAAs refer to the essential amino acids valine, leucine and isoleucine.
Studies have shown that taking BCAAs before workouts helps decrease muscle damage and increase muscle protein synthesis (10, 21).
A dose of 5 grams or more, at least an hour prior to exercise, is effective.

Beta-Alanine

Beta-alanine is an amino acid that increases your muscle stores of carnosine. It has been shown to be most effective for short- and high-intensity exercises.
It does this by increasing exercise capacity and muscle endurance while reducing fatigue.
The recommended daily dose is 2–5 grams, of which at least 0.5 grams should be consumed prior to your workout .

Multi-Ingredient Pre-Workout Supplements

Some people prefer products that contain a blend of the supplements mentioned above.
The combination of these ingredients may have synergistic effects and improve performance significantly.
Caffeine, creatine, beta-alanine, branched-chain amino acids, arginine and B vitamins are among the most commonly used ingredients in these products.
These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus and alertness.
The particular dose depends on the product, but it's generally recommended to take them about 30–45 minutes before exercise.

Hydration Is Also Crucial

Your body needs water to function.
Good hydration has been shown to sustain and even enhance performance, while dehydration has been linked to significant decreases in performance.
It's recommended to consume both water and sodium before exercise. This will improve fluid balance.
The American College of Sports Medicine (ACSM) recommends drinking 16–20 ounces (0.5–0.6 liters) of water at least four hours before exercise and 8–12 ounces (0.23–0.35 liters) of water 10–15 minutes before exercise.
Additionally, they recommend consuming a beverage that contains sodium to help retain fluids (32).

Putting It All Together

To maximize your performance and recovery, it's important to fuel your body with the right nutrients before a workout.
Carbs help maximize your body's ability to use glycogen to fuel short- and high-intensity exercises, while fat helps fuel your body for longer exercise sessions.
Eating protein helps improve muscle protein synthesis, prevent muscle damage and promote recovery.

Eat 25 Foods to Build Lean Muscle | Tips

To gain lean muscle, both nutrition and physical activity are required. Without proper nutrition physical activity will not be able to build lean muscle. It is also true that without exercise, only nutritional support will not be able to give you a good lean muscle.

We know that, our main source of energy is carbohydrates and fat. But when we are talking about muscle building, high protein foods are very important. So, you need to eat muscle building foods more to gain calories from them.

Now I am going to discuss about 25 food that are very important to gain lean muscle.

1. Eggs

Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline.

Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain.

Also, B vitamins are critically important for a variety of processes in your body, including energy production.

2. Salmon

Salmon is a great choice for muscle building and overall health.

Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins.

Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs.

3. Chicken Breast

There’s a good reason why chicken breasts are considered a staple for gaining muscle.

They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein.

They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active.

These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain.

What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss.

4. Greek Yogurt

Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.

Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins.

However, not all dairy is created equal.

For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt.

While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins.

5. Tuna

In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for optimal health, energy and exercise performance.

Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health.
This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age.

6. Lean Beef

Beef is packed with high-quality protein, B vitamins, minerals and creatine.

Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training.

However, even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories.

For example, 3 ounces (85 grams) of 70% lean ground beef contains 228 calories and a whopping 15 grams of fat.

However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat.

7. Shrimp

Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs (21).

While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories.

Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth.

8. Soybeans

Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals.

Soybeans are a particularly good source of vitamin K, iron and phosphorus.

Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions.

Young women may be particularly at risk of iron deficiency due to blood loss during menstruation.

9. Cottage Cheese

One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine.

Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories.

Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet.

Regardless of which type you choose, it’s a great muscle-building snack.

10. Turkey Breast

A 3-ounce (85-gram) serving of turkey breast contains around 25 grams of protein and almost no fat or carbs.

Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body.

Having optimal levels of B vitamins could help you gain muscle over time by supporting your body’s ability to exercise.

11. Tilapia

Although it doesn’t have as much omega-3 fatty acids as salmon, tilapia is another protein-packed seafood item.

A 3-ounce (85-gram) serving provides around 21 grams of protein, along with good amounts of vitamin B12 and selenium.

Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need in order to gain muscle.

12. Beans

Many different varieties of beans can be part of a diet for lean muscle gain.

Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans.

What’s more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron.

For these reasons, beans are a good source of plant-based protein to add to your diet.

What’s more, they may play a role in long-term health and disease prevention.

13. Protein Powders

While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial.

If you struggle to get enough protein from foods alone, you could consider adding protein shakes to your daily routine.

Dairy protein powders, such as whey and casein, are some of the most popular.

However, there are other options too. Some protein powders use soy, pea, beef or chicken protein.

14. Edamame

Edamame is the term for immature soybeans. These developing beans are found in pods and served in a variety of dishes, particularly those of Asian origin.

One cup (155 grams) of frozen edamame provides around 17 grams of protein and 8 grams of fiber. It also contains large amounts of folate, vitamin K and manganese.

Among other functions, folate helps your body process amino acids, the building blocks of protein.

In fact, folate may be important for optimal muscle mass and strength, particularly in the elderly.

15. Quinoa

While protein-rich foods are a priority for building lean muscle, it’s also important to have the fuel to get active.

Foods with carbohydrates can help provide this energy.

Cooked quinoa contains about 40 grams of carbs per cup (185 grams), along with 8 grams of protein, 5 grams of fiber and hearty amounts of magnesium and phosphorus.

Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move.

16. Scallops

Like shrimp, tilapia and lean poultry, scallops provide protein with very little fat.

If you are looking to add protein to your diet without consuming too many calories, these very lean sources may be good choices.

Three ounces (85 grams) of scallops provide around 20 grams of protein and fewer than 100 calories.

17. Lean Jerky

At times, you may want high-quality protein from meat when you’re on the go. If so, lean jerky meats may be an option to consider.

Many different types of meat can be made into jerky, so the nutrition facts vary.

However, most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein.

These animal sources of protein are high in quality and stimulate muscle growth.

18. Chickpeas

Chickpeas, also known as garbanzo beans, are a good source of both carbs and protein.

Each 1-cup (240-gram) serving of canned chickpeas contains around 12 grams of protein and 50 grams of carbs, including 10 grams of fiber.

As with many plants, the protein in chickpeas is considered lower quality than animal sources. However, it can still be part of a balanced muscle-building diet.

19. Peanuts

Peanuts contain a mix of protein, fat and carbs. A half-cup (73-gram) serving contains 17 grams of protein, 16 grams of carbs and large amounts of unsaturated fat.

They also contain higher amounts of the amino acid leucine than many other plant products.

Each half-cup (73-gram) serving of peanuts contains around 425 calories.

So if you're having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients.

Additionally, nuts are thought to play an important role in an overall healthy diet.

20. Buckwheat

Buckwheat is a seed that can be ground into flour and used in place of traditional flours.

Half a cup (60 grams) of buckwheat flour contains around 8 grams of protein, along with plenty of fiber and other carbs.

Buckwheat has become a very popular health food due to its impressive vitamin and mineral content.

It contains high amounts of B vitamins, magnesium, manganese and phosphorus.

These vitamins and minerals can help your body stay healthy and able to perform muscle-building exercises.

21. Tofu

Tofu is produced from soy milk and often used as a meat substitute.

Each half-cup (124-gram) serving of raw tofu contains 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates.

Tofu is also a good source of calcium, which is important for proper muscle function and bone health.

Soy protein, found in foods like tofu and soybeans, is considered one of the highest-quality plant proteins.

For all these reasons, foods containing soy protein are great options for vegans and vegetarians.

22. Pork Tenderloin

Pork is widely consumed in many countries.

Pork tenderloin is a lean cut of meat that provides 18 grams of protein and only two grams of fat per 3 ounces (85 grams).

Some research has shown that pork has effects similar to those of other muscle-building foods, such as beef and chicken.

23. Milk

Milk provides a mix of protein, carbohydrates and fats.

Similar to other dairy products, milk contains both fast- and slow-digesting proteins.

This is thought to be beneficial for muscle growth. In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training.

24. Almonds

Half a cup (about 172 grams) of blanched almonds provides 16 grams of protein and large amounts of vitamin E, magnesium and phosphorus.

Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise.

As with peanuts, almonds should be consumed in moderation due to their high calorie content. Half a cup of blanched almonds contains more than 400 calories.

25. Bison

Similarly to beef, bison provides about 22 grams of protein per 3-ounce (85-gram) serving.

However, some research has shown that bison may be better than beef in terms of the risk of heart disease.

If you like to eat red meat as part of your muscle-building diet but also worry about your heart health, you could consider replacing some beef with bison.

26. Brown Rice

Although cooked brown rice provides only 5 grams of protein per cup (195 grams), it has the carbohydrates you need to fuel your physical activity.

Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise.

This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow.

Furthermore, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight-training program.

The Bottom Line

Numerous foods can help you gain lean muscle. Many of them are protein-packed and allow your muscles to recover and grow after you have been active.

However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.

What’s more, many of the foods on this list contain the vitamins and minerals your body needs to operate at its best.

To reach your goal of gaining lean muscle, focus on exercising regularly and eating more calories each day from nutritious foods like the ones listed in this article.