Definition
A post-workout meal or snack refers to the foods consumed after exercise to promote recovery, muscle repair, hydration and replenish glycogen stores.
Explanation
- The post-workout meal window represents heightened nutrient availability and absorption capacity for 1-2 hours after training.
- Aim for easily digestible carbohydrates like bananas, sweet potato or oatmeal plus a fast-absorbing protein like whey protein.
- Also rehydrate and rebuild electrolyte balance with coconut water or sports drinks. Anti-inflammatory foods aid muscle recovery.
- Don’t wait longer than 45 minutes to replenish glycogen. Smaller snacks can be followed by a full meal.
Examples
- Protein smoothie with fruit and greens
- Grilled chicken with sweet potato and veggies
- Chocolate milk and trail mix
Related Terms
- Anabolic window, glycogen replenishment, muscle repair, hydration
Common Questions
- What if I work out fasted? Still consume post-workout nutrition within an hour.
- Does timing matter that much? Benefits are somewhat exaggerated but aim for consistent post-workout fueling.
Do Not Confuse With
- Pre-workout meal – Consumed earlier to fuel upcoming exercise.
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