The other day I posted about one of my most asked questions – what (and when) to eat before you work out. Well today, I’ve got another one…
“What should I eat after my workout to get the best results?” What you eat after your workouts matters because your muscles can run low on glycogen (fuel) and need to be refueled.
PLUS, some of the proteins in your muscles can get damaged or broken down … And your food choices can help speed up both the refueling and repair processes.
Eating the right combo of protein and carbs can help:
- Reduce the breakdown of muscle proteins
- Increase growth of muscle proteins
- Restore glycogen (fuel) to your muscles, and
- Improve your recovery.
How much of each (especially carbs) you need depends on what kind of workout you did.
Let’s start with the protein. Some studies have shown that eating 20 to 40 grams of protein after your workout helps you recover faster (more if you’re bigger, less if you’re smaller). From there, you can figure out how many carbs to add – usually between 2 to 3 times as many grams of carbs as protein.
If you did an endurance-oriented workout (like cycling, running, or a cardio class), your muscles might be more depleted of their fuel than if you were lifting weights. That means eating on the higher side of the carb ratio.
But it doesn’t have to be quite that technical! Here are some ideas:
- Oatmeal with 1 scoop protein powder + ½ banana
- Cottage cheese with fruit
- Protein shake with berries or banana
- Chicken or salmon with sweet potato
- Whole grain toast with almond butter
And timing does matter! For ultimate benefit, eat within 45 minutes of your workout. If that’s not possible, eat within 2 hours. I hope this helps clear up any questions or confusion.
|

9 Surprising Strength Training Benefits Backed by Science
You’ve heard about the mind-body-spirit connection, right? It turns out there is some real, practical SCIENCE involved. It’s science that will have you lacing up your workout sneakers AND inspire you to pick up some weights! Have you heard about “hope molecules”?

9 Healthy Morning Habits for More Energy All Day
This fun checklist for simple, healthy morning habits will power up your morning routine and get your day started with a boost of energy and focus.

4 Simple Core Strength Exercises to Help You Squat Stronger!
An out-of-balance core can make it a LOT harder for you to reach your fitness and strength goals!

10 Ways to Love Your Body Today (& Every Day)
Doing any one of these things with intention and purpose, they will help you feel better: mind, body, and spirit.And you definitely deserve that!
