Post workout meals help your muscles recover by replenishing muscle glycogen stores. Post exercise meals should allow for rehydration and muscle recovery. Meals should be high carbohydrate, moderate protein and low fat. Carbohydrates are necessary to replace and store glucose into muscle glycogen. Registered dietitian Sharon Howard recommends eating carbohydrates within the hour or as soon as tolerated. Athletes that have difficulties eating solid foods may instead refuel by drinking liquid calories.
Carbohydrates
Post exercise carbohydrate consumption is important for all athletes. Distance runners and other endurance athletes require more carbohydrates than traditional athletes. The American College of Sports Medicine recommends 30 to 60 grams of carbohydrates within the first half hour of recovery. Carbohydrate sources include fruits, vegetables, whole grain breads, pastas, rice and cereals.
Proteins
Combine protein with carbohydrates to maximize refueling. According to the Mayo Clinic, women may receive more benefits from protein intake after weightlifting or other forms of resistance training. Protein is responsible for muscle repair and growth. Balanced diets usually provide enough protein sources for daily activity but you may supplement protein in small amounts. Protein sources include low-fat meats, low-fat dairy products, nuts and soy.
Fluids
Fluids are necessary to replace all water and electrolytes lost through physical activity. The Mayo Clinic recommends drinking two to three cups of water for every pound of water weight lost during your workout. Consume electrolyte drinks for exercise longer than one hour. These drinks replace lost potassium, calcium, sodium and chloride. Good fluid sources include water, sports drinks and fruit juices. Liquid meal replacements may also help hydrate muscles. Replacements may include soups, smoothies, and low-fat dairy products. Low-fat chocolate milk is a good choice if you have difficulty eating after strenuous activity. Low-fat dairy products provide water, carbohydrates, and protein sources.
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