Here are some easy and quick-to-prepare snacks and meals you can use to refuel after your gym session. It is important to eat within 1 – 1½ hours post workout in order for your body to recover and refuel quickly, and to be ready for the rest of the day ahead.
What if you’re short of time to prepare a post workout snack or meal? Maybe you don’t consider yourself the best cook or particularly inventive with food? What if you have to eat your post workout meal on the run?
Here are some top hacks for your post workout refuel meal.
Your Post Workout Meal Should…
Contain a balanced mix of your macros, which are carbohydrates, proteins, and fats
Be made up of wholefood, nutritious, and tasty ingredients
Be handy to eat and easy to prepare
Easily become part of your staple diet so you can eat it anytime, anywhere
Any decent dinner combining ¼ protein, ¼ carbs, and ½ vegetables on your plate can be a good post workout meal, providing you use natural, fresh, wholefood ingredients and stay away from heavy sauces or gravies.
The Ideal Post Workout Meal
Some examples of great post workout meals include:
Chicken or prawn stir fry with wholegrain rice
Fillet of white fish or salmon, spinach, broccoli, and sweet potato
Chicken curry with lots of colourful vegetables and rice
Quinoa bowl with fresh vegetables and tofu
Handy Post Workout Snack Hacks
Scrambled Egg Wrap (or Sandwich)
Ingredients:
2 eggs
1 wholewheat tortilla or thinly sliced sourdough toast
½ avocado
A little butter for frying
Lemon
Method:
Make scrambled eggs.
Spread half the avocado on the wrap/toast.
Season with salt, pepper, and a dash of lemon.
Add eggs and roll up.
Tip: Can also be made with tuna/chicken breast or smoked salmon/mackerel.
Nutrition: ca 300 kcal, 25g carbs, 18g protein, 15g fat
Cottage Cheese Fruit Bowl
Ingredients:
225g cottage cheese
A good handful of mango, pineapple, or any other fruit you love
Small handful of mixed nuts or walnuts
Method: Combine all the ingredients together in a bowl and enjoy!
Tip: Can be made using pretty much any of your favourite fruits & nuts/seeds.
Nutrition: ca 280 kcal, 28g protein, 20g carbs, 10g fat
Hummus with Wholegrain Crackers and Vege Sticks
Ingredients:
¼ pot of hummus
6 wholegrain crackers
½ cucumber, sliced
2 celery sticks
Method: Portion hummus into a smaller sealable container, place the vegetables in a separate container, and away you go.
Nutrition: ca 250 kcal, 8g protein, 25g carbs, 10g fat
FAQs
How much protein should I eat after a workout?
You should aim for 20-40 grams of high-quality protein after a workout. This amount is generally considered optimal to maximize muscle protein synthesis, the process your body uses to repair and build muscle fibres that were damaged during exercise. Consuming this amount provides the necessary amino acids to kickstart the recovery process effectively.
Is it okay to eat fat after a workout?
Yes, your meal should be adjusted, but the core principle remains the same. You still need protein (around 20-30g) to preserve muscle mass while in a calorie deficit.
What are some examples of quick and easy post-workout meals?
Yes, it’s perfectly fine to have a small amount of healthy fat in your post-workout meal. While it’s true that large amounts of fat can slow down the digestion and absorption of protein and carbs, a small amount (like avocado on toast or nuts in your yogurt) will not negatively impact your recovery.
What happens if you don’t eat protein after a workout?
Quick and effective post-workout meals balance protein and carbs to support recovery. Good examples include:
- Grilled chicken or fish with a side of quinoa or roasted sweet potatoes.
- A large smoothie made with protein powder, a banana, spinach, and Greek yogurt.
- Scrambled eggs on whole-wheat toast with a side of avocado.
- A bowl of cottage cheese or Greek yogurt mixed with fruit and a sprinkle of nuts
What foods should I avoid after a workout?
To maximize recovery, you should avoid foods that are hard to digest or offer little nutritional value. This includes:
- Greasy, fried, or overly fatty foods: They can be difficult to digest and slow down the delivery of nutrients to your muscles.
- Sugary snacks and soda: While you need carbs, simple sugars can lead to a rapid energy spike followed by a crash
