When you finish your last rep of the workout, you feel great, but your fitness journey for the day doesn't finish. The way you fuel yourself after a workout session can make or break your results. Post-workout nutrition is essential for speeding up recovery, reducing fatigue and also repairing muscle so that you're ready for your next workout. Without proper nutrition, you can be left feeling tired and sore, unable to recover in time for your next workout.

But how do you do this effectively? Well, all questions will be answered in this guide on how to eat after a workout for faster recovery. It will cover the best meals, optimal timing and suggestions of meals that you can make after your workouts.

The science behind post-workout nutrition

After a workout, the body is in a state of deficiency. Liquid levels, muscle health and glycogen are at their lowest, so it's essential that you care for your body by trying to increase them as much as possible in the window of time that you have after a workout. By targeting recovery in this window of time, it promotes recovery speed and muscle repair, which is beneficial for the next sessions, as it reduces muscle soreness.

Key benefits:

• Replenishes glycogen

• Repairs and maintains muscle tissue

• Reduces muscle soreness

• Supports and boosts immune functions

• Boost overall workout performance

Key nutrients for recovery

There are some key nutrients that are essential for recovery and replenishment after a workout to ensure that the body is ready for the next day.

Protein

Protein is key for rebuilding and repairing after muscle damage from an intense workout. During a workout, especially strength training, you create micro tears which have to be repaired. This process is called muscle protein synthesis. Eating protein helps to rebuild these tears and promotes recovery. Aim for around 20-40 grams of protein post-workout, depending on the size of the person. Chicken breast, eggs, yoghurt and tofu are great options for adding protein to your diet.

Carbohydrates

Carbohydrates are essential for energy support and energy replenishment. When exercising, the body loses glycogen, which carbohydrates help to replenish, to build energy back up. Carbohydrates also combine with proteins for optimal absorption, so that you gain the most nutrients in digestion. An example of carbohydrate-rich foods is oats, sweet potatoes and fruits.

Healthy fats

Healthy fats act as a support system for digestion . This type of nutrition slows and controls digestion, which helps to stop inflammation, which could lead to discomfort. The best foods to gain these fats from are avocados, nuts and seeds. 

Fluids and electrolytes

When you work out, you lose a lot of liquid and fluids through sweat, which can leave you dehydrated. Electrolytes are minerals with an electric charge that are in your blood and help to regulate muscle and nerve function.  The best options to support hydration are coconut water, milk and water.

Best foods to eat after a workout

Protein-packed meals- A great protein-packed breakfast could include, scrambled egg on wholegrain toast or a protein-packed smoothie made with protein powder. For lunch or dinner, grilled chicken or smoked salmon with quinoa and an array of vegetables. Not only are these options great for protein intake, but they are also quite easy to make and prepare. 

Carb-rich meals- Oatmeal with berries or pairing meals with wholegrain rice or sweet potatoes are the best ways to add carbohydrates into your diet in a simple way.

Snacks- Great snack options throughout the day include peanut butter with apple or carrot slices, or Greek yoghurt with granola and honey to help fuel you before and after workouts.

Veggies and plant-based options- For those who are vegetarian or prefer more plant-based options, it can be harder to implement all types of nutrients into your diet, so here are a few options for adding these into your diet. Lentil salad with avocado and greens, and a tofu stir fry, introduces most of these food groups into one meal.

When to eat after a workout

The best times to eat after a workout are within the anabolic window. This is the period of time, 30-60 minutes after a workout, when recovery and healing start to happen. This can differ from the types of workouts, whether it is endurance-based or strength-based. The window is usually smaller for endurance-based workouts as the energy cost is usually greater, so glycogen levels need to be evaluated as quickly as possible. Time window is significant; however, consistent daily nutrition is the most important part of replenishment.

Final thoughts

Overall, the main lesson to learn from this guide is to consume the main food groups ( protein, carbohydrates and electrolytes) within an hour after a workout and remember your workout doesn't finish when you leave the gym, it carries over to your plate. It's also important to be comfy after a workout; therefore, warm and breathable tracksuits, such as the workout clothes from A-Game, are perfect. So, take this guide and change it to suit your tastes and needs and start recovering the right way after a workout.