Your workout in the gym is where you do the hard work to gain muscle and improve your fitness. But you need to support your body after the gym to properly build itself up and get stronger and healthier. Refuelling effectively after a workout simply improves your health by helping with recovery, muscle maintenance, and overall energy levels.
It doesn’t matter what age you are, you need to refuel properly. Whether you’re in your 20’s or 60’s, follow these tips for proper refuelling post workout.
Eat Your Macros
Macros is short for “macrocnutrients”, which are those main nutrients your body requires in large quantity. Macros are your carbs, proteins and fats. They’re the building blocks of your body and are measured in grams. (Micronutrients are your vitamins and minerals.)
The right post workout refuelling foods must include:
Protein for muscle recovery
Carbohydrates for energy
Healthy fats for cell renewal
Hydration to recover your water lost
It’s important to refuel at the right time. Aim to eat within 30–60 minutes of your workout in order to avoid energy dips, dehydration and excessive sore muscles. Your body is most ready to recover within that time window.
What to Eat After a Workout
Protein
Protein helps repair damaged muscle and builds up new muscle tissue. As we go through the ages, we need to ensure that we get plenty of protein after a workout. Aim for 20–30g of protein post workout.
How much?
A medium size chicken breast
A serving of your favourite protein powder
A can of tuna
3 eggs
200g of non-fat Greek yoghurt
1 pot of cottage cheese
All are great sources of protein.
Carbohydrates
Carbohydrates support recovery by replenishing your energy stores in your cells. The rule of thumb is about 1g carbs per 1kg of bodyweight. So if you weigh 65kg that’s 65g of carbs.
How much?
Banana and oat smoothie
A date & nut energy bar
2 slices of sourdough bread with peanut butter and honey
Fruit & Greek yoghurt
Healthy Fats
When planning your post workout meal, make sure to include healthy fats from plants and animals such as avocados, nuts and seeds, eggs or oily fish.
Fats play a vital role in cell turnover, joint health and hormone balance.
Hydrate Well
Water is really important for our bodies as pretty much all our biological functions happen in water. So, dehydration can impair recovery and performance, but can also raise your risk for injury.
How much?
The rule of thumb is to drink one glass of water (ca 200–250ml) for every 15 minutes spent exercising while you exercise.
It is also recommended to drink a large glass of water (200–300ml) before starting your workout, and to keep drinking in the hours afterwards.
You need more if you sweat more.
You can drink plain water or add electrolyte supplements, or simply make your own electrolyte by adding ½ tsp good quality salt and juice of ¼ lemon to your water bottle.
FAQs
What is best to eat after a workout?
The best post-workout meal contains a combination of high-quality protein and easily digestible carbohydrates. This powerful duo works together to repair muscle tissue and replenish your energy stores (glycogen) that were used during exercise.
When should you eat after a workout?
While the idea of a rigid 30-minute “anabolic window” has been largely overstated, it’s still best to eat within 1 to 2 hours after finishing your workout.
Should you eat carbs or protein after a workout?
You should eat both carbs and protein after a workout. It’s not an “either/or” situation; they work as a team for optimal recovery.
What happens if you don’t eat protein after a workout?
Skipping protein after a workout slows down your recovery and limits your fitness gains. Your body will lack the necessary building blocks to repair muscle, which can lead to:
- Slower muscle growth and strength progress.
- Increased muscle soreness.
- Longer recovery times between sessions.
What’s the best post-workout drink?
For Rehydration: Water is always the number one choice to replace fluids lost through sweat.
For Muscle Recovery: A protein shake or chocolate milk are excellent choices. Both provide the combination of protein and carbs needed to repair muscles and restore energy
