What You Should Be Eating Post-Workout

Wednesday, August 09, 2017
What You Should Be Eating Post-Workout

Q: I was wondering if there are any recommended foods that I need to eat after my workout. Please advise.


Farah S.


A: Dear Farah,

What you eat post-workout is very important, and replenishing water that you have lost through sweat is equally important. Ideally, you should aim to drink 2-3 cups of water for every half a kilogram of weight you lose during a workout.


As for the recommended food choices, it would be best to eat a meal that contains both carbohydrates and protein, with a carbohydrate to protein ratio of 3:1. This would help your muscles recover and replenish the glycogen lost through exercise. Aim to do so within 30 minutes to 2 hours after exercise. No more than 10% of the calories you consume at that meal should come from fat, as it doesn’t play a big role in post-workout recovery.


Good combinations include:


  • Smoothie made with low-fat milk and fruits
  • Turkey or salmon with whole wheat toast
  • Plain yogurt with bran flakes and a drizzle of honey
  • Eggs with oat bran bread
  • Chicken breast with whole wheat pasta
  • Tuna salad with eggs, whole wheat pasta, and mixed greens
  • Hummus with Arabic bread  


Keep up your efforts Farah and enjoy a lifetime of wellness your health will thank you for!


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