Want to get the most out of your workouts? What you eat and when you eat can have a big impact. To understand your nutritional needs after a workout session, it’s important to know what happens to the body after you exercise. Working out uses up your muscles’ glycogen stores for fuel and causes little tears, which is why you feel sore. Eating soon after you exercise can help the body recover faster. It’s particularly important to eat carbohydrates and protein after a workout. Doing this can help the body decrease the breakdown of muscle protein, increase muscle protein synthesis, restore glycogen stores, and enhance recovery.
Remember the ratio of 3:1 (carbs to protein) when deciding what to eat. This ideal combination of carbohydrates and protein can help boost your recovery after exercise.
Here are some of the carbohydrates and proteins for post-workout meals.
Carbohydrates
- Sweet Potatoes
- Chocolate Milk
- Rice Cake
- Oatmeal
- Pasta
Protein
- Eggs
- Chocolate Milk
- Greek yogurt
- Salmon
- Chicken
- Tuna
- Protein bar
- Animal or plant-based protein
Consuming the right types of proteins and carbohydrates, along with supplementing where needed, can help you take your workouts to the next level.
Some of my favorite Persona Nutrition fitness supplements are Branched Chain Amino Acids (also commonly called BCCAs), which support lean mass and decrease muscle fatigue. Also, MSM can help decrease muscle soreness and supports a healthy inflammatory response. Astaxanthin is great for the cardiovascular system and joint health.
If you want to find the right supplements to support your body before, during, and after workouts, we’ve got you covered. Take our free assessment to get supplement recommendations personalized for you and delivered to your door each month in convenient, daily vitamin packs.
