After a workout session, it is important to refuel your body with nutritious food. It is also recommended you eat 30 to 60 minutes after a workout to maximize muscle growth and recovery for your next session.
There are several factors to consider when it comes to post-workout nutrition. For one, you should be eating according to your fitness and health goals. If you’re trying to gain more muscle, you need to eat more, but you should eat less if you are trying to control your weight. Regardless of your goals, make an extra effort to choose healthy food with a balanced combination of carbs, protein, and fat.
To help keep track of the food you eat, you should plan your meals so they can be readily available at home. Prepare quick and simple meals to ensure proper meal timing. Remember to reward yourself with not just healthy but delicious food that can satisfy your taste buds.
Here are some of my post-workout meals and snacks that you can eat throughout the day. These recipes are tasty, easy to prepare, and contain the necessary nutrients your body needs to refuel.
Snacks after an early morning workout (between 6 to 8 am)
- Veggie omelet or poached egg with avocado on toast
- Overnight chia pudding with oats, almond milk, Greek yogurt, almonds, walnuts, pumpkin seeds, and dried fruits
- Fresh fruits like banana, mango, apple, papaya with yogurt, nuts, and seeds
- Red or brown rice with sardines, tuna, chicken or egg, with tomato and cucumber on the side
Snacks after a mid-morning workout (8 to 10 am)
- ·A glass of fresh or chocolate milk and trail mix that contain granola, nuts, seeds, and dried fruits
- Mixed fresh fruits with yogurt and nuts
- Egg, chicken or tuna sandwich with lettuce, sliced onions, and tomatoes
- Oats with honey, banana, cashew nuts, walnuts, and almonds
Meals after a morning workout (10 to 12 noon)
- Pasta with olive oil, fresh tomatoes, mixed vegetables such as kale, carrots or bell peppers, and lean ground meat, chicken or shrimp
- Mixed quinoa with red or brown rice, cooked vegetables and steamed, grilled, boiled or pan-fried beef, fish, chicken or shrimp
- Egg, chicken, lean ground beef or fish fillet with lettuce, onions, and tomato on whole-wheat bread
- Veggie and protein-packed wrap – a combination of cooked mixed veggies with chicken, beef or seafood, and Greek yogurt or cheese on pita bread or tortilla wrap
Snacks after an afternoon workout (12 to 4 pm)
- Sweet potato or corn and boiled egg
- Energy balls – a combination of oats, dried fruits, nuts, chia seeds, flaxseed, cacao nibs rolled into balls
- Protein-packed green smoothie – a combination of yogurt, protein powder, banana or any fruit, and green leafy veggies like lettuce and kale
- Peanut butter on whole-wheat bread
Meals after an evening workout (5 to 8 pm)
- Steamed or blanched green leafy vegetables with sweet potatoes, seafood, chicken or lean beef
- Mixed quinoa with rice, stir-fried mixed vegetables, and shrimp, chicken or lean ground beef
- Pita bread with olive oil, falafel, and hummus
- Tortilla pizza – top a tortilla with olive oil, cheese, tomatoes, bell peppers, onion, chicken beef or shrimp