Top Ways to Refuel After a Workout

Eating straight after a workout is often not high on your list of priorities – drinking some water or a sports drink, yes, but sitting down to a substantial meal; not so much. However, depending on the intensity of your workout, refuelling is exactly what you need to do to really maintain your body’s optimal health and future performance. Below are some of the top ways to refuel after your workout.

Eat a Meal

Eating a prepared meal that is full of energy-boosting nutrients such as carbohydrates, protein and fat is a great way to refuel after an intense workout. Pre-packaged meal plans such as those available through offer you a set guide for what to eat before and after a workout, as well as for lunch and dinner. This is a great option for those too busy to plan a proper meal, as they will provide everything you need without the added fuss.

Liquid Goodness

Rehydrating is extremely important after a workout. Your body has probably sweated out a lot of fluid so make sure you replenish your water and electrolyte stores if you want your body to properly recover. Plain water, as well as sports drinks and milk some great rehydrating options. Another great liquid refuel is the smoothie. You can chuck as much goodness into these as you like and you don’t have to sit down to consume it.

Don’t Cut the Carbs

Carbohydrates are an important post-workout food; however, the amount you include all depends on the type of exercise you did. The best way to think of it is the more intense your workout, the more carbs your body is going to need. Bananas, sports drinks and whole grain buns or toast are easy snacks to get you refuelled quicker.

Fishy Fuel

Fish such as salmon and tuna are not only a great protein source, but are also high in omega-3 fatty acids. These are an easy choice for people on the move because a snack such as tuna and wholegrain crackers can be eaten just about anywhere. Mixing your salmon with potato or sweet potato is also the perfect option to get some carbs in too.

Eggy Special

A huge source of protein, eggs are ideal as a refuelling option to help repair any damage to muscle tissue that has been caused by your workout. The great thing about eggs is they’re extremely adaptable and can be eaten any time of the day. Whether you boil them, turn them into an omelette or spread them on some bread, there is an option for everyone’s tastes and lifestyles.

As with anything food and exercise related, everyone is different, and everyone’s body requires different quantities of both to keep it going. Food is just as important as exercise though, so it makes sense for them to go hand-in hand. If you’re not sure how best to refuel after your workout, speak to a professional to get you on the right track. What is your favourite post-workout snack? Leave your answers in the space below.

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Published on: October 17, 2014

Filled Under: Health & Fitness

Views: 3215

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