The Best Carbs To Eat After Working Out
Refueling properly after exercising will help you build muscle and recover more quickly. It's important to eat a combination of both protein and carbs to maximize the benefits of your workout. Here's what you should eat after hitting the gym.
Carbohydrates help your body restock its glycogen stores that are depleted during exercise (via Healthline). The more your oxygen levels are depleted, the more carbs you should consume after working out. Endurance sports like running or swimming use more glycogen than resistance training like weightlifting. According to Healthline, you should eat 0.5 to 0.7 grams of carbohydrates for every pound of your body weight. Try to eat within 30 to 45 minutes of finishing your workout.
The best carbs to eat right after exercise are ones that digest easily and can be quickly absorbed into the body. This includes foods like oatmeal, rice, potatoes, pasta, and quinoa. Some fruits and vegetables that digest easily are also good carbohydrate options.
Ideally, you should fuel with carbs and protein
The best post-workout snack will involve a combination of carbohydrates and protein. Protein will help rebuild the muscle tissue damaged during exercise (via Medical News Today). There is not much information about consuming fat after working out, so experts recommend avoiding it in your post-workout snack.
Some good meal options to try after exercise include whole-wheat toast and a banana, hard-boiled eggs, hummus and vegetables, a vegetable omelet, or a protein-rich smoothie (via Self). If you like having a protein shake after you work out, pair it with some fruit, bread, or oatmeal.
It's also important to rehydrate after working out. You should drink about 16 ounces of water for every pound of water weight you lost while working out. You can calculate this number by weighing yourself immediately before and immediately after exercise. If you don't have a specific number to work from, drink as much water as you feel you need.