Post-Workout Nutrition: How to Refuel, Recover, and Rebuild

You’ve crushed your workout, wiped off your sweat, and now you’re wondering ‘what should I eat?’ After a workout your body enters recovery mode, your muscles are repairing, your energy stores are low, and your body is craving the right fuel. Your post-workout fuel is just as important as your pre-workout fuel. 

Written by: Sasha Tran

Reviewed by: Heather Bray, RD

What Happens to Your Body After a Workout

After you finish your workout your body initiates a series of processes to repair and rebuild muscle tissue, restore energy levels, and return to a state of equilibrium. Exercise can deplete your glycogen stores. If you’re doing a high-intensity workout, muscle glycogen is your primary fuel source and it will deplete a lot faster compared to a lower-intensity workout. 

Your body also loses fluid and electrolytes through sweat, your muscles become more sensitive to nutrients as they begin to repair and rebuild. Which is why giving your body the proper fuel post workout can speed up recovery, reduce soreness, and prepare you for your next workout. 

The Key Nutrients for Recovery Post-Workout

Each macronutrient plays an important role in your recovery. When you exercise your muscle protein breaks down, the rate that this happens can depend on your exercise intensity and frequency. You’ve likely heard that getting protein in after a workout is important, but what does it actually do for your body? Eating protein after a workout is important for your muscle repair and growth. When you exercise small tears occur in your muscle fibers, which is a normal part of the muscle-building process. As your body repairs the tears it leads to muscle growth. Eating protein provides your body with amino acids which are needed to repair and rebuild muscle tissue. 

After working out your glycogen stores get depleted, as that’s what helps fuel your workout. Therefore, eating carbohydrates after your workout is important to replenish your glycogen stores. It helps restore your energy levels and helps reduce muscle soreness. 

While protein and carbohydrates are the main macronutrients needed post workout, fat isn’t necessarily the enemy. Fat isn’t a priority after a workout but, fat won’t slow down your recovery or muscle repair. Fats can help with satiety and the absorption of certain vitamins, omega-3s in particular may help reduce inflammation and improve recovery. 

Not only should you ensure that you’re eating the proper food post workout but also rehydrating your body. Since your body is losing fluid as you’re sweating it’s important to make sure that you restore the fluid that was lost during your workout. Ensuring that you’re hydrated during and post workout will help with recovery and help prevent injuries.

The Best Timing For Post-Workout Nutrition

The timing of your post-workout meal is important to help with your muscle growth and recovery. Getting the timing right for your post-workout meal is just as important as the timing of your pre-workout fuel. The ideal time for your post-workout meal is 30-60 minutes after exercising. Fueling your body in this time frame allows your body to quickly replenish empty energy stores and begin muscle repair. If you’re unable to have a meal post-workout, a snack is a good alternative, with eating a more substantial meal later on.

Post-Workout Meal and Snack Ideas

Meal Ideas:

• Chicken, veggies, and rice

• Salmon, sweet potato, green beans

• Egg/omelet with avocado toast

Snack Ideas:

• Protein shake

• Greek yogurt with fruit

• Toast with peanut butter

Should You Use Supplements After a Workout?

While whole foods after a workout are always a great choice, sometimes supplements can come in handy for convenience though they are not required for most active adults.

Protein Powders: is a very popular post-workout supplement. It provides a quick and easy source of protein to help kickstart muscle repair, especially if you’re unable to get a full meal after your workout.

Creatine: creatine can be taken shortly before or after your workout. Creatine can help with muscle cramping, muscle mass, and exercise performance.

Final Thoughts

What you eat after your workout can play an important role in how your body recovers and rebuilds. Whether it’s a full meal or a quick snack, fueling your body with the right nutrients can help soreness, boost energy, and support your overall fitness goals. Listen to your body, choose foods you enjoy, and make post-workout nutrition a part of your routine. 

Are you ready to take the guesswork out of post-workout nutrition and finally build a sustainable, feel-good routine with food?

Our Jumpstart Nutrition Package offers a 1:1 session and personalized action plan to support your goals, whether you're training hard, recovering, or just trying to feel better in your body. Learn more and start fueling with confidence here, or reach out to us!