Fitness Nutrition Forums

What Should You Eat After You Work Out?

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It's no secret that eating right is a fundamental element of maintaining a healthy lifestyle. When daily strife often takes its toll, it can lead to overindulgence and poor food choices. It's important to recognize the impact of a well-balanced diet, though, especially post-workout. So, what do you think you should you eat after a gut-wrenching workout? The answer to that question isn't as complex as you might think, but it is indeed crucial to your muscle development and overall well-being.Protein, Protein, and More Protein

It's likely that you've seen banner advertisements and in-your-face infomercials that claim you need to supplement your diet with powders and shakes out of necessity to maximize the efficiency of your body's post-workout recovery process. Although it's true that some supplements offer gym-goers several healthy benefits, you don't need to spend an entire paycheck at your local supplement store for the sake of eating a nutritional diet. You do, however, need to consume healthy portions of protein, which is mandatory for muscle development and recovery. According to Web MD, your muscles don't care what source of protein you choose. Eggs, chicken breast, chocolate milk and whey protein are all considered healthy post-workout protein options.

Rule of Thumb


American Dietetic Association spokesperson, and founder of Eating Free, Manuel Villacorta contends that carbohydrates, in addition to protein, are an important source of energy for your customized post-workout diet. A decent number of gym-goers grimace at the thought of eating carbohydrates, specifically because past research indicates that carbs can lead to weight gain. However, your body uses carbohydrates as a source of energy, which means they are an important component of all muscle-building workout programs. Consult a dietitian or nutritional expert if you're unsure about how to properly implement a healthy-eating program that includes carbs. Villacorta contends that it's most effective to eat 30 grams of protein and 30 to 35 grams of carbs within 15 minutes of finishing your workout if your goal is to build muscle mass.

Food Options


Men's Fitness offers a wide variety of healthy post-workout food options. Greek yogurt, for example, has double the amount of protein of generic yogurt, and can be mixed with fruit and grains as part of a complete meal. Fruit serves as a healthy complement to most post-workout dishes because they contain enzymes that help the body naturally deliver nutrients to broken-down muscle fibers. Whole-grain sandwich wraps with chicken or turkey are also loaded with healthy portions of protein and carbs. Couple a sandwich with a salad or cup of soup for a complete meal. Most importantly, don't underestimate the basics. Eating the perfect post-workout food is a subjective choice. Your options aren't unlimited, but they're also not restricted to overhyped supplements. For starters, keep it simple. Try eating grilled chicken breast--not fried--with a side of vegetables and potatoes.

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John Shea is a team sports fanatic and fitness aficionado. His work has been published across a wide platform of online audiences in the realm of health and fitness. His passion for fitness is exemplified in his writing, as he aims to help readers improve their overall well-being.

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