You can eat as soon as you complete your workout provided you choose healthy options. Your body needs to restore and repair itself following exercise, especially if you followed a particularly strenuous routine. Even if you're not hungry, it's best to eat a healthy snack within 30 minutes of finishing your session. Getting enough fuel before and during your exercise is equally as vital.
What to Eat
Don't hop off the treadmill and then eat a seven-course meal. Heavy, calorie-laden foods are likely to fill you with more calories than you burned off, and they may make your stomach feel ill. Instead, your body needs a smaller boost that contains carbohydrates and protein to replace energy and repair muscle tissue. Aerobic workouts use up more energy than strength training and require refueling with carbohydrates. Strength training works the muscle tissues and thus requires a boost of protein.
Snack Ideas
Low-calorie, high-energy snacks give you the nutrients you need after your workout. Choices include 4 oz. turkey and one soft cheese wedge with apple slices; 1 tbsp. peanut butter and half a banana on two brown rice cakes; or 1 cup of low-fat, plain yogurt with ½ cup of fresh berries. A whole wheat pita with ¼ cup hummus is another healthy choice, as is a banana protein shake made from two scoops of whey protein powder, water and a banana. Each snack contains protein and carbohydrates and has fewer than 300 calories.
Water
Water is another must following your workout. Drink at least 8 oz. and up to 12 oz. water with your post-workout snack, plus any additional water as needed. Staying hydrated throughout your workout is equally as vital. Drink small amounts of water every 15 to 20 minutes during your workout. Drinking too much water all at once during a workout can lead to cramps.
Before and During Workout
Working out draws your blood away from your digestive system and into your muscles, which means it's best not to have a full stomach during your workout. Wait at least three hours after a heavy meal, and try to avoid foods that take a long time to digest, such as proteins, fats and fiber. If you're going into a workout first thing in the morning or more than three hours after your last meal, have a low-calorie snack about 30 minutes before exercise. A banana, apple or other fruit works well, as do brown rice cakes and whole wheat bread. If your workout lasts longer than an hour, sip a sports drink to replace energy after an hour of working out and every 20 minutes or so thereafter.
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