Post-Workout Nutrition: What You Should Eat After Your Workout

December 29, 2020

Post Workout Meal

As we’ve already pointed out, the saying “You are what you eat” couldn’t be truer for athletes. Proper nutrition is essential to achieving both physical and performance goals. Optimizing your nutrition and what dietary supplements you use will not only help your body perform better and develop the results you want from training but will also go a long way in ensuring a high quality of life. Be sure to check out our guides on pre-workout and intra-workout nutrition.

Examples of Post-Workout Meals

The type and quantity of food you eat after your workout depend on many factors. You will need to tailor your post-workout meal to your overall caloric needs, what type of training you are doing, how long you plan on training, and how intense you train. Your post-workout meal may differ from day-to-day depending on what your needs are.

The meal ideas below are tailored to those pursuing muscle building and strength, but the general principles apply to most types of training. As also, these are ideas are a guideline and your body is the best tool you have to determine what you should eat and when.

A good rule of thumb is to eat a mixture of carbs, fat, and protein after your workout to replenish the body. You will notice that many of the post-workout meal ideas are similar to our pre-workout meal suggestions. This is not by accident. Many athletes narrow their food choices down to a select few that work best for them. It’s not uncommon to have the same meal eaten 2-3 times throughout the day. The important thing is to find what works best for you and your goals.

If You Need Something Quick

If you have a busy schedule it’s always better to get some nutrients and calories in after your workout. These meals below shouldn’t form the basis of your diet, but in a pinch, they will do.

  • Protein shake with fruit
  • Greek yogurt and fruit
  • Protein bar

If You Have Time to Prepare/Eat a Meal

In general, you want to stick with whole foods and minimize meal replacements as much as possible. If you’re looking to add more fat to your meals you can drizzle some olive oil over your food, have half an avocado, or have a spoonful of peanut or almond butter after your meal as a dessert.

  • Steak, potato, and roasted/steamed vegetables
  • Whole eggs, oatmeal or toast w/ avocado, fruit juice, or whole fruit
  • Smoothie made with whole milk, protein powder, peanut or almond butter, and fruit
  • Chicken or fish, rice, and roasted/steamed vegetables

Don’t be afraid to try different timings and meal compositions. Everyone is different and you will need to listen to your body to find out what works best for you. Just remember, it’s always better to consume something after your workout even if it’s not the “perfect” meal.

The Best Post-Workout Supplements

The most overlooked aspect of sports nutrition is post-workout supplementation. To get the most out of your training, you need to fuel your body with proper nutrition to recover and grow. M.A.S.S. Nutraceuticals REGENERATE post-workout supplement provides the nutrients needed to repair exercise-induced damage, replenish energy stores, rehydrate the body, revive the central nervous system, and jump-start muscle protein synthesis. Additionally, REGENERATE can reduce post-workout fatigue, muscle soreness, and the likelihood of overtraining. Used in conjunction with proper nutrition, REGENERATE will maximize your recovery, muscle growth, and athletic performance, and have you ready to go for your next training session. REGENERATE is by far the best post-workout supplement for muscle gain.