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Post Workout Nutrition

Post Workout Nutrition

FT Norwell

Post Workout Nutrition

By consuming particular nutrients after your workouts you improve your body composition, performance, and overall recovery. Although the timing does not need to be exact, many experts recommend eating your post-workout meal within 45 minutes. This meal should contain primarily protein and carbohydrates. Protein is responsible for helping to repair and build muscle.  Research has shown that ingesting 20–40 grams of protein seems to maximize the body's ability to recover after exercise. Carbs help replenish your body’s glycogen stores used as fuel during exercise. If you engaged in high intensity or endurance activities such as running or swimming, you will need to consume more carbs than after a bodybuilding workout or easy walk with your dog. For simplicity, try consuming a ratio of 3:1 carbs to protein. 

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

  • Grilled chicken with roasted vegetables.

  • Egg omelette with avocado spread on toast

  • Oatmeal, bananas and almonds.

  • Cottage cheese and fruit 

  • Whey protein shake