A post-workout meal or drink after strength training is important to help the body to recover quickly and will maximize your results.
Timing is key: this should be consumed within 30-90 minutes of your workout.
Best bets? Carbohydrates, lean protein, potassium-rich foods, and fluids!
- Carbohydrates are important in replacing depleted glycogen stores after a workout.
- Lean protein such as chicken breast or tuna helps the body rebuild muscle tissue that was broken down during a workout.
- Potassium-rich foods such as bananas or raisins can help replace the potassium lost through sweating.
- Fluids such as water or fruits that contain a lot of water such as watermelon, oranges or grapes help the body rehydrate after exercise.
Sample Post-Workout Meals
- Sandwiches are one of the easiest and quickest meals to put together after a strenuous workout. Two slices of whole grain bread, four ounces of a lean protein such as chicken breast, and any type of vegetables desired.
- A baked potato topped with salsa and low-fat cheese and a side of fruit
- A bagel with peanut butter
Post-Workout Recovery Drinks
If you have trouble eating solid food soon after an intense strength training session, a post-workout recovery drink specifically designed to replace both glycogen and lost fluids may be your best choice.
Easy post-workout recovery shake
- 1 scoop of any flavor whey-protein powder
- 1 banana
- 3/4 cup low-fat milk or soymilk
- Blend in a blender until smooth!