Re-fuelling your body after exercise is essential to help repair and rebuild muscle tissue and to replace lost energy. But what should you eat and drink after exercising? Here are a few hints and tips on how best to refuel and rehydrate.
Re-hydrating after exercise
Exercise causes us to lose electrolytes. Electrolytes are essential to hydrate the body, regulate nerve and muscle function, and help to rebuild damaged tissue. Drinking plenty of water will help to replenish your electrolytes and salts, and prevent dehydration. Dehydration can not only compromise performance but can also cause headaches and dizziness. So, it’s important to carry water with you so you can stay hydrated both during and after exercise.
When to eat after a workout
It's always best to eat within two hours of finishing your workout.
If you get into the routine of eating a couple of hours before exercise, enjoying a light snack 60 minutes before then eating afterwards, you’ll help curb any cravings. If you’re getting enough nutrition elsewhere throughout the day, you shouldn’t feel those hunger pangs.
Refuel with carbs and protein
It’s recommended to eat a mix of carbs and protein when you’ve finished exercising, as carbs stimulate insulin, which is needed to uptake protein into the muscles. There’s a common misconception that we need to eat a lot of protein post-workout, however the recommended amount is only 20-30g of protein, to maximise your body’s ability to recover.
If you’re not sure what 20-30g of protein looks like, try any of the following:
- half a chicken breast
- two eggs and a few almonds
- 170g of Greek yoghurt
- 75g of tuna
An ideal post-workout meal could be half a chicken breast with some spinach or quinoa, or scrambled eggs on toast. If you’re not hungry enough for a full meal, you can also enjoy a snack of nuts, such as almonds.
If you’re working out in the evening or at night, be sure to choose post-workout food options that are rich in nutrients, with lean protein and healthy fats. Here are some great choices:
- Salmon - A great source of protein, salmon also contains omega-3 fatty acids—good for brain health—and vitamin D, for bone health.
- Eggs - As well as providing you with protein, eggs also contain other nutrients like vitamin D and leucine, one of the essential amino acids specifically helpful for creating muscle proteins.
- Nuts or seeds - Different nuts or seeds may have nutrients like protein, iron, and calcium, but they can also help with digestion and reduce inflammation. Some options to consider are almonds, pistachios, walnuts, pumpkin seeds, and sunflower seeds. You can also try eating a few level tablespoons of nut or seed butter with celery.
- Yogurt - A great protein source, yoghurt has nutrients like calcium, potassium, and vitamin D.
- Chicken - Baked, grilled, or roasted chicken—cooked with the skin on first and then removed before eating—is a healthy option for a post-workout snack.
- Peanut butter - There's almost 4g of protein in a tablespoon of peanut butter. Other than protein, it also has healthy fats. Try eating one to two tablespoons of peanut butter with apples or celery.
Ultimately, a healthy, balanced diet and regular exercise, along with good quality sleep, are the key to your overall wellness.
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