After an intense workout, it's important to provide your body with the right nutrients to speed up recovery and promote muscle growth. But what exactly should you eat after exercise? Here you can find out everything about the ideal post-workout meal.
Why is eating after training so important?
Filling up your energy stores
During training, your body uses a lot of energy in the form of glycogen. These stores need to be replenished after exercise. Carbohydrates are the best way to do this.
Muscle repair
Small tears occur in the muscle tissue during training. Proteins provide the building blocks to repair them and build new muscle mass. A protein-rich meal after exercise supports this process.
Fighting muscle soreness
The right food after exercise can help prevent or alleviate muscle soreness. Antioxidants and anti-inflammatory nutrients are particularly important for this.
The best carbohydrates for the after-workout meal
Wholemeal products
Wholemeal bread, wholemeal pasta or brown rice are complex carbohydrates that are gradually absorbed into the bloodstream. They provide you with long-lasting energy without causing your blood sugar levels to rise quickly.
Fruit
Fruits such as bananas, apples or berries contain many vitamins and minerals in addition to readily available carbohydrates. They are perfect as a snack after sport.
Quinoa or millet
These pseudo-cereals provide complex carbohydrates as well as high-quality proteins. They are therefore an ideal basis for a complete post-workout meal.
Sweet potatoes
Sweet potatoes have a high content of complex carbohydrates and are rich in vitamins and minerals. They provide you with long-lasting energy.
The right sources of protein after training
Skimmed quark or skyr
Dairy products such as skimmed quark or skyr have a very high protein content and also provide calcium and B vitamins. They are considered an ideal muscle booster.
Eggs
Eggs contain high-quality protein and many essential amino acids that the body cannot produce itself. Scrambled eggs or omelettes are perfect for after sport.
Chicken or turkey
Poultry is high in protein and low in fat. It can be prepared in a variety of ways and is easy to digest.
Salmon or tuna
In addition to protein, fatty sea fish also provides important omega-3 fatty acids. These have an anti-inflammatory effect and can speed up recovery.
Healthy fats for after exercise
Nuts and seeds
Nuts and seeds are rich in unsaturated fatty acids, vitamins and minerals. A handful after training or as a topping on a salad is ideal.
Avocado
Avocados provide monounsaturated fatty acids as well as many B vitamins and minerals such as magnesium and potassium, which are important for muscle function.
Flaxseed oil or olive oil
High-quality vegetable oils are rich in valuable omega-3 and omega-9 fatty acids. They are a good choice for dressing salads after exercise.
Ingredients that promote regeneration
Antioxidants
Antioxidants combat free radicals that are produced during intense exercise. They are found in berries, cherries, kale and spinach, for example.
Inflammation inhibitors
Inflammation-inhibiting ingredients can prevent sore muscles and joint inflammation. Turmeric, ginger, broccoli and oily sea fish are particularly rich in these substances.
Magnesium
The mineral is important for muscle function and energy metabolism. Good sources are wholemeal products, nuts and green vegetables.
Frequent mistakes when eating after exercise
Waiting too long
Use the "anabolic window" until around 30 minutes after training to quickly replenish your energy stores and start the recovery process. Don't wait too long to eat.
Too much fast food
Highly processed foods and fast food are not a good choice after training. They contain a lot of unfavourable fats and additives and provide few nutrients.
Too large portions
Avoid too large portions after exercise. They put a strain on digestion without providing any additional benefits. Base your after-workout meal on your feelings of hunger and satiety.
The perfect after-workout meal
The wholesome plate
For an optimal post-workout meal, combine a source of protein such as lean meat, fish, eggs or pulses with a portion of complex carbohydrates from wholegrain products or potatoes. Add vegetables or salad for vitamins and fibre and season with high-quality oils.
Meal prep for athletes
It's best to cook ahead and prepare your dishes for the After Workout Meal on non-training days. This will save you time and you'll always have the perfect meal to hand.
The quick snack for in between meals
If you don't have time for a big meal, grab a protein-rich snack such as a shake with protein powder, skyr with nuts or a piece of wholemeal toast.
Drinking meals as ideal recovery after exercise
High-quality drinking meals such as those from Saturo are a proven way to provide your body with all the important nutrients quickly and effectively after training. This liquid nutrition contains the perfect combination of complex carbohydrates, high-quality proteins and healthy fats as well as a broad spectrum of vitamins and minerals. As a result, they optimally support muscle regeneration and replenish energy stores. Thanks to their liquid form, they are particularly easy to digest and quickly available. This saves you valuable time during preparation and allows you to enjoy the drinkable meal wherever you are. With Saturo as an after-workout meal, you are always perfectly nourished and can start your next training session optimally refreshed.
Frequently asked questions
Is it good to eat after exercise?
Yes, you should definitely eat something after exercise to replenish your energy stores and help your muscles recover. It is important to consume the right nutrients in the form of complex carbohydrates, high-quality proteins and healthy fats. A balanced meal around 30 to 60 minutes after training is ideal to provide your body with the necessary energy and building blocks for repair and growth processes.
How long should you refrain from eating after exercise?
It's a myth that you shouldn't eat anything for a certain period of time after exercising. On the contrary: your body is particularly receptive to nutrients in the period directly after training, the so-called "anabolic window". Take advantage of this phase by eating a high-quality meal around 30 to 60 minutes after exercising. This effectively supports regeneration and muscle building. You should only avoid large meals directly before and during training.
What should I eat after training to lose weight?
To lose weight after exercise, you should make sure you eat a balanced meal consisting mainly of complex carbohydrates, lean protein and healthy fats. Wholemeal products, white meat, lean fish, pulses, fruit and vegetables are ideal, for example. Dairy products such as low-fat quark or skyr are also suitable. Make sure you eat an appropriate portion size and avoid highly processed foods, sugary snacks and post-workout cravings. It's best to plan your meals in advance and prepare them yourself if possible.
