See, your body stores glycogen and protein in its muscles. During a workout, your body first burns through the nutrients you ate pre-workout and moves on to the stored glycogen, burning it as energy.

Then, after stepping off the treadmill, the protein in your muscles begins to drop, and muscle fibers start breaking down. But for a magical time — for about 30 to 60 minutes after wrapping up a workout — your body is primed to refuel and replenish itself by absorbing carbs and protein once again.

These include a healthy mix of complex carbohydrates , proteins, antioxidants and vitamins. Loaded with potassium-rich bananas , almond butter for protein and fresh pomegranate — but no cheese! Use your favorite whole grain, grain-free or sprouted grain tortilla brand for these!

These vegan enchiladas are the total package. Sub in almond, coconut or gluten-free flour in place of the all-purpose white stuff — then bake and enjoy! Make the vinaigrette ahead of time, and use leftover grilled chicken to pull this together even faster.

Opt for coconut sugar, and try out other fixings, too — mango would be great. Perfect for a solo dinner, this potato gets zapped in the microwave and then topped with black bean and corn salsa.

Use a homemade version or your favorite store brand. Top with a dash of cheese, broil and drizzle with a fresh avocado crema, and you have a healthy, hearty post-workout meal in just minutes.

Cooking for a crowd? Roast several potatoes at once in the oven. Chicken thighs, onions, sweet potatoes and kale are lightly browned in a skillet for color and then finished off in the oven in just 30 minutes.

A chipotle spread gives protein-packed black beans a smoky flavor but you could also use canned chipotle peppers in adobo , while almonds add extra texture and healthy fats. Topped with greens, avocado slices and fresh limes, this is a post-workout meal lunch or dinner!

even the most hardcore carnivores will enjoy. Flaxseeds and hemp seeds add in their own doses of fiber and good fats, while banana kicks in potassium. Use almond butter or your favorite nut butter! for a protein boost, and guzzle down. Though this sounds like a holiday type of dish, this nut loaf is actually a great contender for a vegetarian post-workout meal.

Because it can be prepped in advance and is loaded with healthy, tasty ingredients! Make it a snap by cooking the rice ahead of time and using a food processor to chop up the heart-healthy nuts and shred the cheese.

Top with fresh herbs for the best flavor. This creamy quinoa is awesome after a tough a. Superfood quinoa provides protein and all your amino acids, while bananas add potassium and sweetness.

Sprinkle with almonds, and dig in. You get a hearty boost of vitamins with the pineapple, peach and banana in this smoothie, and the nut milk of your choice adds protein to this post-workout meal. If you find yourself tired of preparing sweet potatoes the same old way, this recipe will reignite your love for the healthy carbohydrates.

Here, they get a flavor makeover with curry powder, cashews, broccoli and raisins. The best part? This dish can be eaten cold, room temperature or warm.

Make it ahead of time, and chow down after your workout! These meatballs are one of my favorite gluten-free recipes. Make extras, and freeze for busy evenings, too. It has a healthy dose of leafy spinach , good-for-you coconut milk, bananas, almond butter and a scoop of protein powder to keep you going.

This just might become your go-to shake. Combined with red chili sauce, lime and honey, the result is a perfectly moist grilled chicken topped with mozzarella. Serve with a side salad, your favorite veggies or in a sandwich. Your body can only absorb so much and the rest will simply be money down the you know.

Protein-rich foods include:. The latter packs 30g of protein in g of the stuff. Carbs are important for your post-workout meals, too. Essentially: skimp on carbs the gold standard is wholegrain varieties, remember and you risk undoing all that hard graft that's gone into building your strong glutes, taut triceps or rock-solid core.

Talk about an own goal As for why fats should have their place in your post-workout meals? They can help maintain testosterone levels. As well as contributing to optimal heart health , healthy fats are essential for supporting your immune health to prevent colds and viruses from scuppering your ability to show up to your workouts.

Another reason healthy fats are such an important addition to the anatomy of your post-workout meals is that they help ensure you adequately absorb all the other nutrients - vitamins and minerals included — from the foods you eat.

That might look like a bowl of chilli tofu with a serving of quinoa and a salad of avocado, tomatoes and red onions, or a piece of baked salmon with olive oil, a cashew-nut pesto, brown rice and spinach leaves. Scroll on for 12 post-workout meals to try, after your next session. Founder of the Sweat app fitness empire, mum-of-one — and WH cover star four times over Kayla Itsines — knows her stuff when it comes to working out.

Including, of course, how to fuel your fitness including post-workout meals. Kayla is a fan of getting her protein via animal foods such as red meat, poultry, fish and eggs — since they naturally contain all nine essential amino acids and are considered complete proteins.

If you avoid animal foods , you might need to be more tactical about how you build your post-workout meals and post-workout snacks - prioritising the non-animal forms of protein, as mentioned above. I want content for: Both Men Women.

Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article. Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window. Calories: Protein: 51g Fat: 6g Carbs: 39g. Meal 2: Beef and Squash with Marinara How to: For those looking to satisfy that deep, aching post-workout hunger, this one is for you.

Calories: Protein: 70g Fat: 18g Carbs: 38g. Calories: Protein: 41g Fat: 13g Carbs: 24g. Meal 4: High-Protein Oats On-the-Go How to: Add ½ cup of rolled oats, scoops of your favorite whey protein powder we suggest vanilla , ½ cup of frozen or dried fruit, and slivered almonds.

Calories: Protein: 31g Fat: Meal 5: Egg Scramble How to: Scramble four whole eggs with two added egg whites. Calories: Protein: 37g Fat: 23g Carbs: 29g. Meal 6: Chicken and Sweet Potato Hash How to: Grab a large chicken breast about 8oz that is already cooked and dice it up and throw it in a pan with olive oil.

Calories: Protein: 51g Fat: 5g Carbs: 30g. Topics: Build Muscle Diet Healthy Foods Meal Plans Recovery. Written by Justin Grinnell. Also by Justin Grinnell.

Abs and Core Exercises 5 Exercises To Build Your Oblique Muscles. Chest Exercises More Chest Muscle in Less Time.

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After you work out, when the stretching and showering are complete, do you think about your nutritional needs? If you're doing strenuous workouts — as in training for a marathon or regularly lifting heavy weights — you should definitely consider nutrition your best ally. And that's true even for people who are trying to lose weight , who may feel tempted to skip eating after a workout to cut back on calories.

However, you should totally resist that temptation: Noshing after a workout aids in muscle recovery and helps you maximize the workout session. Plus, it helps ward off hunger that could lead to overeating later in the day, which can help you drop a few pounds.

Read more: The 9 Best Post-Workout Foods. Exercise depletes your body's stored energy and causes muscle damage. Eating counteracts those effects, restoring energy and helping repair your muscles, Allen says.

If you plan to work out the next day, refilled energy stores mean you'll have the energy and strength to exercise intensely and burn more calories. Skip the refueling process, and you may struggle to make it through your next workout session.

And then there's the hunger factor. But keep in mind that unlike a strenuous sweat session demands, a brief or occasional workout doesn't have to be followed by a meal. Those types of low-intensity exercises are important for good health, but they won't significantly deplete your energy reserves or build muscle.

If you're training for a marathon, a century ride or lifting heavy weights, consider eating after a training session a critical step. Forking into the right meal after a workout encourages your body to hold onto lean muscle mass rather than burn it off for energy.

If your goal is weight loss, you want to lose fat — not muscle. Lean muscle is responsible for giving you that toned look as well as boosting your metabolism and promoting good health. Experts agree that your post-workout meal should include a healthy combination of protein and carbohydrates.

The American Council on Exercise ACE recommends you get about 15 to 25 grams of protein and one to two grams of carbs per 2. So if you lifted weights for one hour and weigh pounds, you should aim for 15 to 25 grams of protein and between 68 and grams of carbs.

Protein aids in muscle hypertrophy helps build muscle! by repairing exercise-induced muscle damage, says Silver. Simply put, the protein in food promotes those coveted gains. Carbs, on the other hand, allow you to refuel all that energy you used up during your workout.

Silver explains: "Carbohydrates replenish muscle glycogen stores that get used up during exercise. In fact, a small study published in the Journal of Human Kinetics found carb-based post-workout drinks were more effective than protein-based ones at aiding workout recovery and decreasing muscle soreness.

The period after a strength training is called the anabolic window. This is when your body will need moderate or high protein food in order to build and recover muscle tissues. After a workout, your body will be depleted in muscle glycogen. You will need to refuel it with good carbs in order to start the growth process.

Forget about all the sugary sports drinks, they are not included in our listing of good post-workout meals. The more you exercise, the more important it is to drink before, during, and after your workouts. Dehydration can make it hard to get the most out of your workout and can even be harmful to your health.

Still not sure what exactly to eat after a workout? Here are the foods we recommend eating after training sessions to help speed up recovery and build lean muscle mass. Looking for additional support to strengthen your muscles?

Check out our muscle bundle and many other products that help with muscle building! Even someone doing strength training needs as little as 10 to 20 grams of protein afterward. Sign up for giveaways, freebies, special offers and interesting information about Women's Best.

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Quick Add. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.

How to: Grab a large chicken breast about 8oz that is already cooked and dice it up and throw it in a pan with olive oil.

You can make an even bigger batch to store in the fridge to use throughout the week. The perks: Chicken and sweet potatoes, gourmet recovery style.

Sweet potatoes are the perfect bodybuilder carb that slowly digests to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores. Olympic gold medal cyclist Laura Kenny teamed up with Whole Earth Peanut Butter. As Valentine's Day approaches, here are all the delicious reasons you should be eating more chocolate.

Chef Dom Ruggiero shows you how to leave the junk food on the sidelines. Close Ad ×. I want content for: Both Men Women. Facebook Twitter Youtube Pinterest. Open menu button. Open search bar button. Featured Articles. Healthy Eating Days-to-Lean Meal Plan With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article. Women The 20 Hottest Female Celebrities Talented stars, killer physiques. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Click to share on Facebook Opens in new window Click to share on Twitter Opens in new window Click to share on Pinterest Opens in new window.

Calories: Protein: 51g Fat: 6g Carbs: 39g. Meal 2: Beef and Squash with Marinara How to: For those looking to satisfy that deep, aching post-workout hunger, this one is for you.

Calories: Protein: 70g Fat: 18g Carbs: 38g. Calories: Protein: 41g Fat: 13g Carbs: 24g. Meal 4: High-Protein Oats On-the-Go How to: Add ½ cup of rolled oats, scoops of your favorite whey protein powder we suggest vanilla , ½ cup of frozen or dried fruit, and slivered almonds.

Calories: Protein: 31g Fat: