Post-Workout Foods That Help You Recover Faster

Ever thought about which foods will help you recover after a workout? How should you refresh your body while restoring muscle and energy for the next task?

The time immediately after exercise is crucial for nourishing the body. The problem is, how do you know which option is the most suitable when there are countless choices?  

The balance of carbs, fats, and proteins needed in a person’s body after exercise is crucial, and this article serves as a guideline for adequate nutrition.

From enhancing performance and reducing muscle soreness to overall recovery, we will provide comprehensive information on the most effective foods.

With the appropriate support your body craves and understanding how to respond effectively to these cues, you can accelerate recovery and optimize your training sessions.  

Are you eager to learn which foods can provide optimal results and enhance your exercise routine? If you want to improve your workout and performance, keep reading!

What to Eat After a Workout?

It is crucial to replenish your body with the right foods after a workout to recover and rebuild fully.^[1] The body heals best when rest and nutritious food are provided; therefore, after any exercise, it is essential to specifically emphasize fueling to replenish energy stores, aid in muscle repair, and ensure overall recovery.

Combining all three nutrients—fats, proteins, and carbohydrates—is essential.^[2] Consider a snack or meal that provides these nutrients following the exercise. Don’t focus on precise amounts- trust your body and listen to how it responds to workouts.

Carbohydrates

The consumption of carbohydrates becomes crucial after physical activity, as they may help replenish the glycogen stores in the muscles that have been depleted.^[3] Complex carbohydrates are most recommended to optimise recovery, as they are absorbed slowly, leading to steady energy delivery without inflating blood sugar levels.^[4]

Furthermore, complex carbohydrates are noted to be more fibrous and contain more vitamins and minerals than refined carbs.^[5]  Some excellent post-workout carbohydrate options include:   

• Brown Rice: Provides a steady energy source, helping maintain stable blood sugar levels. 
• Quinoa: A complex grain with a high protein concentration, offers excellent recovery support.   
• Whole Grain Pasta: Excellent for replenishing reserves due to high fibre and carbohydrate content.  
• Barley: It is rich in fibre and has a low glycemic index, providing sustained energy without a rapid rise in blood sugar levels. 
• Lentils: Plant-based protein-rich lentils favour muscle energy recovery and repair due to their carbohydrate content.  
• Chickpeas: Chickpeas contain carbs and fibre, making them a good energy source to replenish after a rigorous workout.  
• Berries: Renowned anti-inflammatory vitamins and antioxidants, berries may be low in carbohydrates, but are helpful for muscle soreness.  
• Millet: A slow-releasing energy source with many vital nutrients that aid in recovery, millet is a highly nutritious whole grain.
• Multigrain: A blend of several whole grains, this combination offers muscle recovery-supporting fibre, vitamins, and minerals.

The body may receive constant energy for recovery and prepare for the next undertaking with these foods.

Try Aashirvaad Whole Wheat Atta, which is made with the finest grains and selected for its distinctive golden amber colour. It is crafted using modern technology for ‘Chakki Grinding.’ It is 100% Sampoorna Atta and 0% Maida, ensuring high-quality flour at all times.

With our unique 4-step advantage process—sourcing, cleaning, grinding, and nutrition lockage—Aashirvaad maintains the natural benefits of atta while managing moisture levels to make it easy to knead.

Protein

Protein, which provides vital amino acids necessary for your body’s functions, may help heal strained muscles if you feed your body the correct food.^[6] 

The recent Recommended Dietary Allowance (RDA) of protein is 0.8-1g/kg of body weight per day for healthy individuals.^[7] However, it has become clear that active individuals trying to maximise training adaptation would benefit from a daily intake of at least 1.2-1.5 g/kg.^[8]

A balanced diet is suggested to have 50-60% of total calories from carbohydrates (preferably complex carbohydrates), 10-15% from proteins, and 20-30% from visible and invisible fats.

General recommendations suggest an energy intake of 2000 kcal/day for a healthy individual without specific nutrition requirements or metabolic health issues. Additionally, the protein RDA for women is 46 g/day, and for men, it is 54 g/day.

Examples of food sources rich in protein are the following.

High-quality protein powder (choose ones with minimal ingredients and no added sugars or artificial fillers)

• Eggs
• Greek yoghurt
• Cottage cheese
• Tuna salad
• Lean meats
• Fish
• Nuts and nut butter
• Seeds
• Tofu
• Dried edamame
• Paneer
• Sprouts

Packed with protein, this food helps you remain energised as you progress in your fitness-tailored nutrition plan.

Fats

Although fats are not as essential as carbohydrates and protein during the post-workout period, they play a role in recovery. Fats may help maintain fullness and stable energy levels and absorb fat-soluble vitamins, aiding overall recovery. ^[9]   

20-30%  of calories should come from visible and invisible fat. Moreover, fats may play a crucial role in maintaining the integrity of cell membranes, which is particularly important during muscle repair and growth.^[10]

Notably, omega-3 fatty acids exhibit anti-inflammatory effects that may help manage inflammation when consumed regularly after workouts.^[11] Remember, though, that many protein-based meals will contain some fat, so unless you feel it’s necessary, there’s no need to add a fat source to your post-workout meal.  

Fat sources that are good to consume after exercise include:

• Eggs  
• Salmon  
• Hemp seeds 
• Chia seeds  
• Flax seeds  
• Nuts and nut butters 
• Avocado  
• Extra virgin olive oil  

Adding these fats to post-exercise meals may promote recovery and strengthen the body effectively.

Essential Vitamins and Minerals for Muscle Recovery

Incorporating these nutrients into the diet aids muscle recovery after an exercise session. ^[12]

• Vitamin D: Helps with overall inflammation and muscle soreness while supporting bone health and muscle function.
• Vitamin C: Collagen formation enhances muscle and tissue repair.
• Vitamin E: Decreases intense exercise-induced muscle damage.
• Calcium: Prevents muscle cramps and contributes to muscle contraction and relaxation.
• Magnesium: Energy metabolism and muscle relaxation; prevents muscle spasms.
• Iron: Recovery energy levels sustainer/maintainer and essential oxygen carrier in blood.
• Zinc: Aids in the repair of wounds through protein synthesis and immune activity.
• Sodium and Potassium: Prevent dehydration and muscle cramps. Maintain fluid balance and nerve function as electrolytes.
• Omega 3 Fatty Acids: Reduces muscle soreness and inflammation while aiding recovery. 

At a Glance: Post-Workout Foods by Macronutrient and Micronutrient

Here is a categorised list of foods that are high in nutrients to assist you in quickly finding foods for post-workout recovery:

This list makes it easier to choose the correct meals to maximise recovery after exercise. Choose from various alternatives to create a well-rounded, nutrient-dense post-workout meal.

You may have difficulty planning healthy meals or increasing your fibre intake, but you have considered whom to consult and how to approach it.  

Aashirvaad Atta, Multigrains, and its specially trained nutritionists developed the My Meal Plan test. This test calculates your daily fibre intake and provides an adequate meal plan that meets the requirements. 

Post-Workout Meal Timing: How to Optimise Recovery and Performance

Post-workout meals should be consumed intentionally, which may significantly aid recovery and muscle growth.

After intense exercise, the human body undergoes a phase known as the ‘anabolic window,’ during which muscles have heightened sensitivity and metabolise nutrients more efficiently.

Previously, experts claimed that a post-workout meal should be consumed within 45 to 60 minutes after exercise to maximise recovery.^[13] They believed delaying carbohydrate consumption could reduce glycogen synthesis by 50% and significantly impact energy levels.^[14]

Recent studies challenge that notion; muscle tissues remain sensitive to insulin long after a workout and can efficiently absorb glucose and amino acids for hours. ^[15]

This means the body can resynthesise glycogen and enhance muscle protein beyond the initial window. These periods typically occur after the workout is completed. Instead, finishing exercise with balanced snacks and meals a couple of hours after will do just the trick.

Briefly, post-workout meals are best taken 30-45 minutes after exercise. However, your body’s nutrient absorption capability remains effective for several hours even after a workout, allowing for some flexibility in your meal timetable.

What Not to Eat After a Workout?

After a workout, it’s essential to refuel, but certain foods should be avoided to ensure proper recovery without hindering your performance. Here are foods you should no longer consume after exercising:  

• Sugary Foods and Refined Carbs: Avoid pastries, baked goods, and anything that contains sugar. These products can skyrocket your blood sugar, leaving you feeling lethargic later.
• Protein Shakes with Excessive Additives: Shakes packed with sweeteners, preservatives, or other additives do not aid in recovery due to their potentially harmful properties. Shakes should be avoided.
• Smoothies with Excessive Added Sugar: Be cautious when consuming smoothies that contain frozen yoghurt, plant-based milk, or granola. They are often loaded with additional sugar, which can cause lethargy and bad moods later in the day.
• Oily, Deep Fried, or Highly Processed Foods: Snacks like chips and fries should be avoided. They are full of empty calories and lack significant nutritional value, leading to unhealthy weight gain.

The Bottom Line

Effective recovery, which prepares the body for future workouts, greatly depends on post-workout nutrition, as it optimises muscle growth.

A workout session should be followed by a specific form of nutrition that includes carbohydrates to replenish glycogen stores, protein for muscle repair and rebuilding processes, and healthy fats for recovery, all enhancing healing.

A post-workout meal or snack should be taken immediately after a workout session, ideally within 30-45 minutes, as muscles are most responsive to nutrients.

Although more recent research suggests that the body can absorb nutrients post-workout for several hours, this offers flexibility regarding meal timing.  

A balanced diet supports long-term fitness goals. This suggests shifting focus from sugary and processed snacks to whole, nutrient-dense foods. Post-exercise fluid replenishment is also crucial, as proper muscle function and body recovery must be ensured.

As such, hydration is vital. After a workout, a well-balanced meal consisting of protein, carbohydrates, fats, and essential vitamins and minerals is necessary to accelerate recovery and performance in subsequent sessions.   

Please contact us if you wish to optimise your recovery and performance, but don’t have a clear post-workout meal plan tailored to your needs. Our certified nutritionists will guide you through a personalised plan.

Frequently Asked Questions