Whether you swim or lift weights, finishing your training session is not the end of the challenge. In fact, that is the easiest part. Knowing what to eat after you train is so important in helping you recover from exercise. It also helps your muscles rebuild after being damaged through training. It is a mistake to avoid eating after you train and eating too little. It’s a mistake that many of us have made in the beginning of our journeys. Luckily, I have done the trial and error part so that you don’t have to go through that.
In my first three years of lifting, I thought eating 50g of protein a day was enough to build muscle. I didn’t take advantage of my newbie gains and wasted that time by eating enough. Once I mastered nutrition and started to eat more protein a day (120g), I saw a significant difference in muscle growth. My body was able to repair itself faster. I recovered quickly to better my performance for my next training session. This led me to learning more about nutrition and diet. I was able to help others not make the same mistakes and be more successful in their journeys.
Why Is it Important To Eat After You Train
Eating after you train can help your body recover and replenish their glycogen stores (glucose stored in the muscles). This stimulates your cells to make more protein in your body. This is essential for muscle recovery and to help you feel stronger the next time you exercise. When you strength train, your muscle fibres get damaged. To repair those muscles, you need to eat a high protein source and some carbs.
Drinking water is equally as important to replace the fluids lost from sweating and breathing. Eating foods that are rich in antioxidants and fibre will protect your cells from exercise-induced damages. It is a mistake to avoid eating after you train as it can make you more tired and prevent your body from repairing itself. This will lead to poor recovery and can cause you to injure yourself in your next workout.
What To Eat After You Train
The best post-workout snack combines protein, carbs and water. It shouldn’t be a huge snack but enough to tie you over for your next meal that will combine protein, carbs, fats and water. It does not matter if I am walking or strength training, I prefer to have the same post-workout snack. At this current moment that includes: a protein shake with around 25g of protein, two tangerines, two croissants and a glass of water. I am in a long-term bulking/surplus phase and aiming to eat more than I expend.
Roughly ninety minutes later, I have second breakfast (the next meal) which includes: eggs and chicken sausage (protein), oatmeal and two slices of bread (carbs), avocado (fats), chia seeds and mixed berries (fibre) and a glass of water. That big meal gives me an additional 40g to 45g of protein.
From my experience, I have found that eating a large amount of my protein around training time helps me hit my targeted goal each day. You may prefer to train in the evenings or the afternoons. I would recommend planning your post-workout meals around your exercise and aim to eat a bit more earlier in the day.
The Best Post-Workout Muscle-Building Meal Combos
- Smoothies (made with protein powder, fruits and vegetables). This is perfect if you are on-the-go and work in an office. The fruits and veggies contain antioxidants and count as carbs and fibre. The protein powder is fast-releasing and will repair the damaged muscles.
- Eggs and smoked salmon with wholewheat toast. Eggs are an amazing source of protein regardless of how you make it. The smoked salmon will give you an additional amount of protein.
- Oatmeal with yoghurt and berries. For my lactose intolerant girlies, you can substitute yoghurt with lactose-free Greek yoghurt or coconut milk yoghurt.
- Kodiak cakes protein pancakes or protein muffins with some chicken sausages or turkey bacon.
When it comes to your post-workout nutrition, be open and adaptable to change. I tweak what I eat after I train every couple of years because I can get bored eating the same thing day in and day out. Everyone has different responses to exercise and different needs to recovery, so it’s important to be flexible in finding the best optimal recovery nutrition plan for you.
I hope that this post has given you the confidence to skip the trial and error period when it comes to post-workout meals. Remember that regardless of what you do for exercise, you must eat after you train. If you have any questions, please sound off in the comments below. Make sure to hit that subscribe button to join the community to never miss out on a post. Find me on Instagram, Pinterest and TikTok for more powerlifting and wellness content.
Until next time,
Folakemi
