Most people know to eat something small before hitting the gym in order to provide plenty of fuel, but what you eat after you are finished with your workout is even more important in order to keep your energy levels going strong. According to iVillage.com, your post-workout meal is the most important meal of the day. iVillage.com explains that after a workout your muscles are starving for nutrients in the form of protein and carbohydrates. You have about a one-hour window after your workout when your muscles will absorb the most nutrients; feeding your body will help repair muscle tissues and replenish the glycogen used during a workout, which will greatly help ward off fatigue.
Amino Acids
One of the most important food groups to eat after a workout is protein. iVillage.com explains that "amino acids are the building blocks of protein" and greatly help in the repair and growth of muscles. Amino acids are also used in the development of hormones, neurotransmitters, bones and various other functions within the body. There are two types of amino acids essential and nonessential. Essential amino acids must come from food, whereas nonessential are produced in your body. Examples of proteins include meat, chicken, eggs, fish and dairy products.
Carbohydrates
The partner to protein in a post-workout meal is carbohydrates, which are your body's main source of fuel. MayoClinic.com explains that the glycogen stored in your body, which comes from carbohydrates, needs to be replenished after a workout and failing to do so properly generally results in fatigue. If you are a regular exerciser, MayoClinic.com recommends that 50 percent of your daily calories come from carbohydrates so that you have a continual flow of energy in and energy out. You'll want to stay away from simple carbohydrates like sugar and white flour and opt for more nutritional complex choices such as whole grain cereals and breads, brown rice, fruit and vegetables.
Combo Meals
In order to maximize the post-workout refueling window, "Fitness" magazine explains that it is best to eat a meal that contains a combination of proteins and complex carbohydrates, rather than just one or the other. Some of the magazine's favorite food picks are peanut butter and banana spread on brown rice cakes for a substantial meal that will replenish your energy levels quickly, or hummus and whole-wheat pita. The hummus, which is made from chickpeas, has both protein and carbohydrates and the whole-wheat pita will keep your energy levels up for quite a while. Other favorites from "Fitness" include yogurt and berries, turkey and cheese with apple slices or half of a sandwich made with a lean protein source such as tuna or turkey and served on whole-wheat or whole-grain bread.
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