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When and what to eat after a workout: the perfect recovery meal

Let's talk about why it's important to eat properly within 1–2 hours after a workout: how carbohydrates, protein and fluids aid recovery.

When and what to eat after a workout: the perfect recovery meal

Фото: Jonathan Borba

After a workout it's important to quickly replenish lost energy and support muscle protein synthesis. Proper nutrition within the first one to two hours after exercise aids recovery and prepares you for your next workout.[1]

  1. Right after a workout you should supply your body with carbohydrates — the main fuel for muscles, for restoring glycogen and normalizing blood sugar levels.
  2. After 1–2 hours, add a serving of protein (about 0.25–0.4 g per kg of body weight) to kick-start the repair of muscle tissue.
  3. Don't forget about fluids: they help restore water-electrolyte balance and support the body's functions.
[1]
A young man sitting in a gym, resting after an intense workout session, holding a water bottle.

Фото: Ivan S

Combining carbohydrates and protein before and after a workout affects the effectiveness of recovery. Suitable meal options include: yogurt with fruit, a peanut-butter sandwich on whole-grain bread, or a post-workout smoothie with protein.[2]

For endurance workouts (over 2–3 hours), calculating the doses is especially important. During that time the body uses up a significant energy reserve, so after exercise it's recommended to consume 1–1.2 g of carbohydrates per kg of body weight and about 20–25 g of protein to support the recovery and growth of muscle structures.[3]

This is one of the most practical and effective approaches to nutrition during recovery: three simple steps — carbohydrates, protein, fluids — make the recovery process timely and complete.

"What you consume within an hour or two after a workout repairs your muscles and replenishes your energy stores"

Despite the practicality of these tips, if you have any health problems, chronic conditions or special needs, it's important to consult a doctor or dietitian before adjusting your nutrition.

Sources

  1. Optimizing recovery through nutrition — Mayo Clinic
  2. Fueling fitness: What and when you eat can impact your performance — Mayo Clinic
  3. Feeding Recovery for Endurance Athletes — Mayo Clinic News Network

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