What should I eat after a workout?
By Mert Yerekapan · Updated
Eat a normal meal with protein and carbs sometime in the next couple of hours. Around 20 to 40 grams of protein works for most people, with carbs for energy. You don't need a special food, and you don't need to rush it.
The idea of a 30 minute "anabolic window" is mostly overstated. If you ate a meal a few hours before training, your body is still working with those nutrients. It matters more when you trained fasted or won't eat again for many hours.
Simple meal ideas
- Chicken, rice and vegetables
- Eggs on toast with fruit
- Greek yogurt with oats and berries
- A tuna or turkey sandwich with a piece of fruit
- Tofu stir-fry with noodles
- Chocolate milk, which has a decent mix of protein and carbs and is easy when you're not hungry
After a long run or ride
If you've done more than about an hour of hard endurance work, carbs matter more. Add extra rice, pasta, potatoes or fruit to the meal, plus some protein. This helps refill your energy stores for the next session, especially if you're training again within 24 hours.
After a short, easy session
If you did a 30 minute walk or a light workout, you don't need to treat it as an event. Eat your next regular meal and carry on.
Recovery food matters most when you're training often enough to need it. League of Fitness gives you a daily 1v1 match against someone near your level, with workouts syncing from Apple Health, which is a simple way to keep the training side regular.
Don't forget fluids
Drink water, and if you sweated a lot, include something with salt, like a salty meal or an electrolyte drink. See how much water to drink when working out for numbers.
If you have diabetes or take medication that affects blood sugar, your timing and carb needs can be different, so check with your doctor or a dietitian.
If you're not hungry
That's common after hard sessions. Something light is fine: a smoothie, yogurt, a glass of milk or a piece of fruit with a handful of nuts. Get a proper meal in when your appetite comes back, usually within an hour or two. Forcing down a big plate doesn't help.