Post-workout foods are one of the most important aspects of a fitness program. During exercise, the body's energy stores are depleted, fluid is lost and muscles sustain micro-tears that need to be repaired. This is known as the "catabolic" state, during which the body is broken down to supply energy for activity. The purpose of an optimal post-workout meal is to reverse this process and restore the body to an "anabolic" state, during which the body rebuilds energy stores and repairs broken-down tissue.
There are three main ingredients in an optimal post-workout meal: fluids, protein and carbohydrates. Research on the importance of hydration for endurance has shown that adequate hydration is required for optimal performance. Carbohydrates are essential for replacing glycogen stores that are depleted during exercise and shuttling protein into the muscles. Protein is necessary for muscle repair, maintenance of healthy blood sugar levels and satiety. Fats are a widely debated component of a workout meal, although it is clear that omega-3 fats are the best choice if added.
A small window of time exists immediately following a workout when the body is best able to use the ingredients of a post-workout meal. This is usually within 30 to 60 minutes of finishing a workout, although some research has indicated that within 30 minutes is best.
What to Look for
Water is always the best choice when it comes to hydration, though sports drinks and vitamin water have become popular. Both can be loaded with refined sugar, so choose drinks wisely by looking for low sugar content. Caffeinated sports drinks can provide an energy boost during exercise, although caffeine can promote dehydration.
There are plenty of nutrient-rich carbohydrate and protein choices. Simple carbohydrates like fruit are an excellent choice because they are already broken down into the simplest form and enter the blood stream more quickly than complex carbohydrates like whole wheat bread, brown rice and sweet potatoes.
The best protein choices are those that are lean and easily digested like poultry, fish, whey protein powder, low-fat cottage cheese and low-fat yogurt. Protein shakes are also a great choice and a tasty treat.
Common Pitfalls
One of the most common mistakes made is waiting too long after finishing a workout to have a meal, causing extreme hunger later in the day. Overeating will counteract fat-loss goals, and inadequate protein intake will prevent muscle gain. Eating a small meal within at least 60 minutes of finishing a workout will help the body restore, recover and adapt to workout challenges over time.
Protein bars can be a popular choice following a workout, and they can sometimes offer good nutrition. Watch out for protein bars with high levels of fat and refined sugar. Though tasty, many are candy bars in disguise. Post-workout meals do not have to be time-consuming or fancy--they can be as simple as a turkey sandwich with whole wheat bread or an apple and a stick of low-fat cheese.
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