What to eat after a workout to lose weight, build muscle, and recover faster

In this article, we explore several components of a healthful post-workout snack and describe how they benefit the body.

The importance of the post-workout snack

During exercise, the muscles use up stored glucose, called glycogen, and levels become depleted.

Endurance sports, such as running, use up more glycogen than resistance activities, such as weightlifting. Another effect of exercise is that the muscles develop small tears.

Getting the right nutritional balance after exercise restores energy levels and reduces fatigue, helping the body to build strength for future workouts.

Proteins, carbohydrates, and healthful fats are all essential for the body’s recovery.

Protein

Exercise supports muscle growth, but the body can only build upon existing muscles if they recover after each workout.

Consuming protein after exercise helps the muscles to heal and prevents the loss of lean mass. Lean mass contributes to a muscular and toned appearance.

Carbohydrates

Carbohydrates are micronutrients that help the body to recharge and restore its fuel supply.

Anyone who exercises more than seven times a week should consume plenty of carbohydrates, as they quickly replenish glycogen levels.

What about fat?

Many people believe that consuming fat after exercising slows digestion and the absorption of nutrients. For some types of fat, this may be true.

However, there is little information about the post-workout effects of fat calories. It may be a good idea to limit fat intake after exercise, but low levels of fat are unlikely to inhibit recovery.

Consuming carbohydrate-rich foods may be the best way to reduce the decreases in immunity that can occur after exercise.

Consuming carbohydrates as part of a post-workout snack also helps to promote glycogen storage.

Sweet potatoes, grains, and fruits can contain high levels of healthful carbohydrates, as can quinoa.

Quinoa is gluten-free, classified as a pseudocereal, and usually consumed as a grain. It is high in fiber and rich in protein, with 1 cup providing 8.14 g.

Also, quinoa has a low glycemic index, making it an excellent choice for people who regulate their blood sugar.

Herbal tea

The nutrients and chemical compounds in herbal teas, especially yerba mate, may help the body process carbohydrates and protein effectively.

Authors of a study from 2016 compared the effects of yerba mate to water after exercise. The participants who drank yerba mate recovered strength faster in the 24 hours that followed a workout.

In 2012, researchers found that mice administered yerba mate extract were able to metabolize more quickly and expend more energy than those who did not.

Water

It is essential to drink plenty of water before, during, and after a workout. Staying hydrated ensures that the body gets the most benefit from exercise.

The body loses water and electrolytes while sweating, so drinking water during and after a workout promotes performance and recovery.

Everybody varies in the amount of water they need, depending on the type of exercise, how much they sweat, how thirsty they are, as well as other factors.

Takeaway

Consuming carbohydrates, proteins, and some fats after exercising helps to encourage muscle protein production, and promote recovery with the best results.

Arrange to eat a snack as soon as possible after a workout. Also, remember to replace fluids and electrolytes by drinking water before, during, and after exercise.

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