From the article: Eating After Exercise - Post-Exercise Meal
Some athletes swear by peanut butter and banana sandwiches after a workout and some stick to pasta. What about you? Do you have a favorite post-exercise snack or meal that helps promote recovery? Tell us how you discovered it and why you think it works. Share Your Favorites
Beans and rice
- My favorite post-workout meal is black beans and rice. Black beans provide nutrients as well as protein with virtually no fat and very little saturated (bad) fat. This meal is ideal for athletes trying to build lean muscle and reduce their body fat. The brown rice (not white!) also provides the B vitamins and carbohydrates needed to perform your sport at an ideal condition the next day. This meal is also very high in fiber and won't spike your blood sugar as many other post work-out meals might. Enjoy!
- —Guest Joshua
Both protein and fast digesting carbs
- A scoop and a half of protein powder, (about 35 to 40 grams of protein)and a whole plain bagel,(about 45 grams of fast digesting carbs). i use fast digesting carbs because after a work out your body needs it to replenish its glycogen stores which promotes faster and better recovery as well as muscle growth.
- —Guest TJ
Post Training Food
- I always eat a can of rice pudding after a training session! Not only is it loaded with carbs and protein, and goes down a treat every time
- —Guest Petd
Post Training Food
- I always eat a can of rice pudding after a training session! Not only is it loaded with carbs and protein, and goes down a treat every time
- —Guest Petd
Delicious post-workout snack
- My favorite post-workout snack is cottage cheese with cinnamon sugar. Most cottage cheeses have 14g of protein and can be low in fat. That's almost pure protein. The sugar helps replace your glycogen store too. On top of its health benefits, it's a delicious treat.
- —Guest Elise
perfect protien shake
- 10oz milk, 1/2 cup oatmeal, 2 scoops vanilla protein powder, 3/4 cup frozen strawberries, 1 banana, 1 tbsp heavy whip cream and a couple of ice cubes. It tastes awesome and has everything you need in it.
- —Guest Karl
IMPORTANT LIQUID
- Chocolate Milk replaces your electrolytes really well, It replaces lost energy, and it tastes good too.
- —Guest Patrick
Favorite Food & Recovery
- I like to eat a protein bar. they are very easy to grab right after a workout and they help you build muscle faster
- —Guest Jeff
Favorite Food & Recovery
- Depending on the run. I like chocolate milk or a recovery bar. Both are easy to consume post workout and don't require any prep.
- —Guest Jay
Protein
- Sausage & eggs, over medium with a big glass of cold skim milk!
- —Guest Floyd
it depends
- If you aren't exercising long and intensely, I don't think it really matters what you eat. If you are training for an ironman, you need to eat like this article says to replenish depleted glycogen. If you are trying to build muscle, you should eat more protein. If it's hot, you need more fluids. Really, it depends, but I like to have chicken or fish with veggies for dinner after my workouts.
- —Guest MKG
quick and easy foods
- I usually grab an energy bar, but because they cost a lot, lately I've been eating a tuna sandwich or fruit and yogurt. I think the most important is to eat what you like and not overdo it.
- —Guest steph
