Post-Workout Nutrition

April 11, 2023

Are you refueling after your workouts or just going about your busy day?

If your goal is to get faster, stronger, lean, improve endurance and performance but you don’t have a plan to refuel your body post workout, you’re missing out on the gains!

Post workout nutrition is just as important as pre workout nutrition. Have you ever finished a taxing workout, then gone about your busy day feeling great for about an hour or two, then feel like you’ve hit a wall and begin to feel tired and lethargic?  This is from skipping out on your post workout meal or snack!

After a training session, whether it be running, cycling, lifting, mountain biking, winter sports, etc, our bodies are starving for replenishment so they can rebuild and repair.  It is critical to refuel your body within 30-45 minutes post workout.  The goal is tojump start the recovery process so you can continue to train day to day, stay healthy and prevent injury.  The focus of post workout nutrition is  with carbs, repair with protein and rehydrate with water and electrolytes in some instances.  Aim to eat a meal or snack with a good mix of protein and carbohydrates, and drink water to rehydrate.

Many times after a workout, we have to hop in the car and drive home or run errands and may not have much of an appetite.  It’s important to plan ahead and pack a nutrient rich snack or smoothie to consume within 30-45 minutes, then follow up with a post workout meal within the next 2 -3 hours.


A few great options with a good balance of macronutrients post workout are:


Smoothie with protein and fruit

Organic Chocolate milk

Greek yogurt with berries and nuts or granola

Energy balls

Toast with nut butter

Eggs with avocado toast

Oatmeal with berries and nuts

Cottage cheese with fruit


Refuel after your workout to promote therecovery process, stimulate muscle building and enhance your next trainingsession.  Don’t forget to listen to your body!  Many times, your body will tell you what it wants and needs!