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But what exactly should we be eating and when?
Campbell Addy,Vogue, November 2022
This is especially important if youre trying to build muscle.
What are the best foods to eat after a workout?
Youll want to refuel with carbohydrates, repair with protein, and rehydrate with fluids and electrolytes.
Combining the three can make for what Halpering describes as the ideal post-workout trifecta.
To replenish your energy, youll need carbsespecially if youre training for several hours or multiple times a day.
Stangland says that complex carbohydrates (a.k.a.
Complex carbohydrates also take longer to digest, increasing the feeling of satiety and providing energy that lasts.
They also keep those dreadedblood sugar spikesat bay.
Protein helps repair and build muscle.
Another thing Stangland says to look for?
Foods with a high leucine content, like chicken, fish, and cheese.
These foods contain amino acids that turn on muscle protein synthesis.
Theres even someevidenceto suggest that leucine may help improve muscle recovery and reduce inflammation.
Speaking of recovery, eating both carbs and protein will definitely help on that front, too.
Halperin points tostudies that showconsuming carbohydrates in a 3:1 ratio to protein is the most beneficial for post-workout.
But that doesnt mean there arent other foods you should consider working into your post-workout meal as well.
Anti-inflammatory foodsare great after a workout to help with recovery and for reducing muscle soreness, explains Stangland.
These could be tart cherries, turmeric, dark leafy greens, and deep-colored wild berries.
(She notes thatresearch has foundthat almonds are helpful in exercise recovery.)
So what about fats?
Turns out eating healthy, low-fat natural foods may also be beneficial after you exercise.
Because of this, Halperin says it is best to stick to a small amount of healthy fats.
Sprinkle in some healthy fats for added nutrients, and you should be golden.
Below, a few examples of some healthy options to help inspire your next meal.
What should you drink after a workout?
A drink can get into the bloodstream quickly and deliver the recovery nutrients to the fatigued cells.
How much water to drink after a workout?
She also advises to note the sugar content of any electrolyte drinks you consumethey can besneaky-sweet.
Instead, swap packaged electrolyte mixes for coconut water with a pinch of salt.
it’s possible for you to also consider drinking a healthy smoothie post-workout.
Asche recommends smoothies that contain whole foods rich in protein, carbohydrates, and antioxidants.
Think: fruit smoothies blended with protein powder or Greek yogurt.
What should you never eat or drink after a workout?
They wont help your muscles recover and they may even cause an upset stomach.
Dont skip out on eating that healthy meal.
After all, you wouldnt want all your hard work to be for nothing, right?
