After you’ve put in the effort of completing a challenging workout, the next step is creating a meal or snack that will properly refuel and nourish your body. Difficult workouts put extra strain on your body and exert a large number of calories, so choosing the right foods to eat immediately following your training session will determine how well your muscles recover, and the amount of energy you have.
However, just as eating carbs right before a workout will give you a boost of fuel, there are some foods that are better than others to eat after exercising, and there’s one food group that should be avoided in order to feel your best.
Heavily Processed Fast Food
Processed food is never great for your body, but it’s easy to fall into the mindset of wanting to treat yourself after working hard at the gym. While there’s nothing wrong with enjoying the occasional processed snack or fast food sandwich, it’s ultimately not the best meal option to nourish your body with after working out, and you may find yourself feeling sick and lethargic.
“After a workout, you might think that because you’ve worked hard, you deserve a treat. You might then head to the drive-thru or chicken restaurant, but if you want the maximum chance of recovery, your body will need more sustenance than this,” warns Verona Angol, CPT, ISSA.
Packed with empty calories and generally high in sugar, these foods will do very little to help with muscle growth and recovery, and will instead sit heavily in your stomach, offering minimal protein— the most important nutrient to prioritize after a particularly strenuous sweat session.
“When it comes to protein, it's the most satiating macronutrient and helps your body recover,” explains Angol. “Many people will reach for a protein shake after a workout because it's quick and convenient. However, if that's not your thing, a simple and flavorful meal with lean proteins will do.”
Eating carbs before a tough workout will ensure you have adequate energy to fully exert yourself and get the most out of your workout, but recovery is just as important as the fuel before. For protein options to eat following a morning workout, Angol suggests eggs or a protein pancake mix, paired with a healthy fat and carb.
“My personal favorite is sourdough bread with smashed avocado, scrambled eggs/egg whites, & smoked salmon that is a mix of all three macronutrients,” she notes. For evening or afternoon workouts, Angol recommends turning to lean meats and plant-based choices such as chickpea curry, tofu, chicken breast, or low-fat ground turkey. Loading your plate with a protein, vegetable, and whole-grain carb will be the best hunger-crushing meal combination to promote adequate refueling.
It’s a good rule of thumb to avoid heavily processed foods after working out, and although these foods are never particularly great for your body, they’re especially poor for promoting healthy muscle growth or keeping your body full.
Creating a balanced plate after working out will function to tamp down on cravings, improve your strength and recovery capabilities, and set positive habits with your eating moving forward. While it may be tempting to turn towards a high-calorie, processed treat after exercising, you’ll be better served sticking to more nutrient dense meals to achieve the best results.
