What Should I Eat Post-workout?

It's pretty well known that what you eat after your workout plays a major role in your overall results. The logic behind this concept is that exercise, especially resistance training, causes significant trauma to the muscle tissue and burns a substantial number of calories. Protein, carbohydrates and fats are needed to help build, repair and preserve muscle tissue and replenish your body's stores of its primary energy source, glycogen.

Resistance Training

Without proper consumption of carbohydrates and protein post-workout, muscle catabolism -- the breakdown of muscle tissue -- will occur, says Debra Wein, MS, RD, in a published report for the National Strength and Conditioning Association. She recommends consuming 1 to 1.2 g of carbohydrates per kg of bodyweight at frequent intervals for up to four hours after your workout. To convert lbs. to kg, divide your weight by 2.2. In terms of protein intake, she recommends about 15 to 40 g immediately following a strength-training workout.

Endurance Training

Nutritional recommendations after endurance and aerobic training are slightly different. Wein suggests consuming a high level of carbohydrates at frequent intervals for four to six hours after your workout. Following a moderate-intensity workout, such as walking briskly for 60 minutes, consume 5 to 7 g of carbs per kg of bodyweight; 7 to 12 g per kg of bodyweight for moderate to heavy exercise like jogging/running; and 10 to 12 g per kg of bodyweight for high-intensity exercise, such as a marathon. She also recommends taking in at least 15 g of protein following an endurance workout.

Food Recommendations

One idea for a post-workout snack is a peanut butter and jelly sandwich on whole-wheat bread, which contains 12 g of protein and 36 g of carbohydrates. A tuna sandwich also works well, containing 25 g of protein and 24 g of carbohydrates. Other viable options include 12 oz. of low-fat chocolate milk, which contains 10 g of protein and 33 g of carbs, or low-fat yogurt containing 8 g of protein and 20 g of carbs. Many post-workout nutritional supplements are also on the market, such as whey protein, that supplies the nutrients your body needs. Be sure to consult your doctor before trying any of these products.

Timing

Timing plays a critical role in post-workout nutrition, according to sport nutrition experts at Colorado State University Extension. J. Anderson and colleagues stress that you must eat something no longer than 30 minutes after each workout. The protein synthesis process is in full effect during this 30-minute window, which is the process required to build and maintain lean muscle mass. They recommend eating a small, well-balanced meal consisting of carbohydrates, protein and fats within 30 minutes after your workout has ended. One quick way to achieve this nutrition is by drinking a glass of chocolate milk.