What should you eat after exercising?

CONGRATS!!! Let's say you've just completed a rewarding workout session that has left you feeling invigorated and accomplished. Woohoo – But your efforts don't stop there – what you consume AFTER your workout plays a crucial role in optimizing your gains , replenishing your energy stores , and supporting your body's recovery process . 

After a workout, your body is in a state of recovery and repair. During exercise, you deplete glycogen stores (the primary energy source for muscles) and cause microscopic damage to muscle fibers.

Side note: it always kind of gives me the heebee jeebees that I'm 'damaging' my muscles when working out, but whatever - I just try not to think about it. Don't think about it either, k?

Moving on.

Post-workout nutrition helps replenish glycogen, repair muscle tissue, and kickstart the recovery process, so you're ready for…. your next workout. YAY

Here are the key components you need afterwards:

Protein: Protein is essential for repairing and building muscle tissue. 

Carbohydrates: Carbs are the body's preferred energy source, and they play a critical role in replenishing glycogen stores. Carbs are especially important if you're engaging in endurance or high-intensity activities.

Fluids: Sweating leads to fluid loss, which will impact your hydration levels - so make sure you're rehydrating.

Electrolytes: Along with fluids, you lose important electrolytes like sodium, potassium, and magnesium through sweat. You've gotta work on replacing them.

 Antioxidants:  Consuming foods rich in antioxidants, such as fruits and vegetables, can help mitigate any stress and cell damage.

 Timing:

• Consume a balanced meal or snack within 30 minutes to 2 hours after your workout to maximize recovery benefits.

Post-Workout Snack Ideas:

• Greek yogurt with berries and a sprinkle of nuts

• Whole grain toast with avocado and scrambled eggs (my fav)

• Grilled chicken with quinoa and roasted vegetables

• Smoothie with protein powder, banana, spinach, and almond milk

• And if you're needing to grab and go…our favorite protein bars are the Barebell brand, and no we aren't sponsored, but we should be.

Nutrition you should add into the rest of your day:

 Protein-Rich Foods:

• Lean meats (chicken, turkey, fish)

• Eggs

• Greek yogurt

• Plant-based proteins (tofu, tempeh, legumes)

Carbohydrates:

• Whole grains (brown rice, quinoa, whole wheat bread)

• Fruits (berries, bananas, citrus fruits)

• Starchy vegetables (sweet potatoes, corn, peas)

Hydration:

• Water

• Coconut water

• Electrolyte-rich sports drinks (in moderation)

Nutrition is an essential part of your fitness journey. When eating the right nutrients after your workout, you'll enhance your recovery, reduce muscle soreness, and prepare your body for future workouts and being on the go!

Not all of our clients come to us for BOTH nutrition and fitness together.

Some clients are REALLY good at exercising consistently, so they want JUST nutrition accountability.

Some clients are REALLY good about eating well most of the time but CANNOT find the motivation to workout without someone planning their workouts and keeping tabs on them. 

Know that our accountability coaching programs are specialized for what YOU need to be your best self. It's definitely not a one size fits all.