Best Post-Workout Meal: What and When to Eat After Exercising

When most people think about fitness, they often focus on exercise – the best workouts to do, when best to do them, how often, etc. Nutrition, which also plays an important role in fitness, is unfortunately sometimes overlooked.

Knowing what to eat before, during, and after exercise may help support the overall outcome of your exercise routine. But what exactly should you eat after a workout? 

In this article, we’ll take a deep dive into what the best post-workout meal looks like, from why eating after exercise may be helpful, to the best time for post-workout meal consumption, to the best healthy ingredients to use, and more.

What Is the Best Post-Workout Meal?

When you exercise (1, 2):

1. Your muscles use up their glycogen stores as a source of fuel
2. The strain from physical activity places stress on the muscle tissues

Therefore, the best post-workout meal is often designed to include the right nutrients to help support energy replenishment and normal muscle restoration processes.

According to research, consuming the right nutrients post-exercise may support (3):

• The post-workout rest process
• Normal muscle protein turnover
• Muscle restoration and maintenance
• Overall well-being, including mood in some cases

What Should I Eat After a Workout?

After a workout, many guidelines suggest eating a meal that combines both carbohydrates and protein. 

According to research, after working out, you should consume:

• Carbohydrates – They help refuel and replenish energy store reserves in your body. They also play a role in supporting normal bodily functions and muscle replenishment. This may help your body be better prepared for the next exercise session (4, 2).
• Proteins – These also play an important role in the after-exercise stage (4). Researchers have suggested that consuming sufficient protein during a post-workout meal for muscle gain or weight loss (2):
  • Supports the restoration and maintenance of muscle fibers and overall muscle stability
  • Reduces the risk of strains and sprains, particularly in high-impact sports

Aside from carbs and protein, research has also stressed the importance of hydration after a workout. Drinking water helps replace fluids lost during activity. 

It should be noted that there’s no specified amount of water that one should drink post-workout. The amount is said to be dependent on the individual, environment, and the type of sports event or workout done (2, 4).

In addition to water, some researchers also recommend the consumption of milk-based beverages as well as electrolytes-enhanced drinks. They may support fluid balance and optimize rest (5).

Read more: Your Step-by-Step No-Sugar Diet Plan for 30 Days of Better Energy

Can You Eat Immediately After a Workout?

Yes, you can eat immediately after a workout. Some highlighted recommendations for post-exercise eating are as follows:

Nutrient Timing

This refers to when you eat certain nutrients, namely protein and carbohydrates, in relation to working out. 

Research has generally suggested that exercisers consume a post-workout meal made of protein and carbs within approximately 30 minutes to 2 hours of finishing working out. 

Some examples include:

• In this study, researchers stated that consuming proteins and carbohydrates within this timeframe may support muscle protein synthesis and glycogen replenishment (2).
• In this other study, researchers mentioned that muscle glycogen restoration may occur more efficiently when carbohydrates are consumed relatively soon (i.e. in that initial 2-hour window) after exercise (5).

Regarding protein, they stated that consuming 20-40 g of high-quality protein after exercise helps improve muscle protein turnover. However, unlike carbs, where consumption timing is essential, with protein, the total amount of the macronutrient plays a more important role than the timing itself (5).

• Another study mentioned that in the post-workout period, it takes approximately 4 hours for carbohydrates to be digested and absorbed into the muscle as glycogen. Therefore, they recommended eating carbohydrates within 2 hours following exercise and suggested consuming a combination of carbohydrate plus protein within 30 minutes of exercise for the best results (4).
• This other study review mentioned that consuming high-quality protein sources immediately to 2 hours post-exercise helped stimulate powerful increases of muscle protein turnover (3) – i.e., the metabolic process through which the body restores, maintains, and builds muscle tissue.

This suggests that eating immediately after exercise isn’t necessary. However, ensuring that you consume something within the first 2 hours could prove helpful to your fitness goals.

It’s worth noting that if you do meal prepping for either weight loss or muscle gain, try incorporating meal timing too. This is the practice of scheduling your daily meals. This may help you manage to eat something within the recommended 30-minute to 2-hour time frame.

What to Eat

Knowing when to eat isn’t enough. Food choices also matter. As previously stated, carbohydrates help replenish glycogen, while protein accelerates muscle restoration and maintenance.

By combining carbohydrates with proteins as part of your meal after exercise, you may further support energy replenishment and the muscle restoration process (2).

Some examples of good protein sources include: (6)

1. Meats – chicken, beef, pork, or turkey
2. Eggs – whole eggs and/or egg whites
3. Seafood – fatty fish, shellfish, and crustaceans
4. Dairy – milk, yogurt, Greek yogurt, cottage cheese
5. Nuts, seeds, and legumes
6. Soy products such as tofu, tempeh, soymilk, and soybeans
7. Whey or plant-based protein powder

You can find high-quality carbohydrates from sources such as (7, 8):

1. Whole fruits
2. Legumes
3. Non-legume vegetables, such as carrots, sweet potatoes, pumpkin, butternut, turnips, corn, and peas
4. Whole grains, such as brown and wild rice, oats, quinoa, barley, whole-wheat, millet, and buckwheat

If you follow a ketogenic diet, which limits your daily carb intake, check out our article on post-workout keto snacks and meals for tailored ideas on what to eat.

Want to spring-clean your diet, skyrocket your self-confidence, and shatter your insecurities? Check out the BetterMe: Health Coaching app and set this plan in motion!

Should I Eat Protein or Carbs After a Workout?

Both are commonly recommended. 

The best post-workout meal for muscle gain should include both macronutrients. They serve different roles and may support the post-exercise restorative period and overall nutrition goals.

Examples of meals you can eat after a workout that combine these two macronutrients include:

• Protein smoothie made with whey/plant-based protein, with spinach and seasonal fruit
• Grilled chicken with steamed vegetables and brown rice
• Tuna sandwich with whole-grain bread and avocado
• Creamy savory oatmeal with cottage cheese and egg whites
• Quinoa chickpea salad
• Vegan scrambled tofu wrap
• Greek yogurt parfait with nuts and berries (fresh or frozen)

Are you curious about eating before an exercise session? Our article ‘Should you eat before a workout?’ will offer some answers.

What to Eat After a Workout to Lose Weight

If you’re wondering what to eat after a workout to lose weight and build muscle, the same rules apply – carbohydrates and protein.

However, overall daily intake plays a key role. Creating a calorie deficit is commonly associated with weight loss. For this goal, researchers recommend eating in a daily calorie deficit of 500-750 calories (9).

In addition to what you eat after the workout, it may be helpful to also consider your overall eating patterns, daily activity levels, and consistency with both.

Use the BetterMe app to calculate your calorie intake for weight loss. Once you have this number, try meal planning to help you organize all your meals – including your post-workout meal – and snacks to stay on track.

It may be interesting to know that for those who are going through the cutting phase of the bulking-cutting cycle, the best post-workout meal for cutting also needs protein and carbs. 

The specific amount of each macronutrient depends on individual goals and exercise routine. The BetterMe app can help you track your macros based on your goals.

Read more: A Practical 7-Day Meal Plan for One Person

What Else Should You Avoid After a Workout?

Try to limit or avoid the following:

• Consuming high-sugar, high-salt, and high-fat foods. Studies have linked them to weight gain, and they may interfere with your weight loss and muscle gain goals (10).
• Not stretching. Once the main workout is done, take 5 -10 minutes to do some static stretches before you leave. Research has shown that this may help with muscle restoration and better flexibility (11).
• Eating only vegetables. Proper after-workout nutrition demands protein and carbs. Vegetables alone may not provide your body with adequate amounts of protein. Vegetables may contain carbs, but the amounts may not be adequate for after-workout restoration for some individuals.

Frequently Asked Questions

• What is the 2-hour protein rule?

This refers to the idea of consuming 20-40 g of protein within 2 hours of exercising. Some research has suggested that this timing may support muscle protein turnover, although daily overall protein intake remains important (12).

• Is 20g of protein a lot after a workout?

For many people, 20g of protein falls within commonly suggested ranges. Studies have suggested that individuals should consume 20-40g of this macronutrient after a workout (5, 12). This number varies depending on individual needs such as body size, activity levels, and goals.

• What happens if I work out on a full stomach?

Exercising on a full stomach may feel uncomfortable to some people. It may lead to feeling sluggish or discomfort in the stomach. Waiting a short period after eating may be more comfortable.

• Is not eating after a workout bad?

Not necessarily. Eating after exercise may support muscle restoration and overall well-being. While you don’t have to eat immediately after the exercise session, you should try to eat something within the first 2 hours.

The Bottom Line

The best post-workout meal often includes a combination of protein and carbohydrates to support muscle and energy restoration and replenishment. The exact timing and amounts will differ for every person. You can use a reputable calorie-counting app to help you count your macros.

Remember, rather than focusing on strict rules, aiming for balanced nutrition and consistency over time may be the most practical and useful approach.