After a workout, you should foods that are high in carbohydrates, like sweet potatoes, whole-grain bread, bananas, grapes, oats and brown rice. These foods can replenish the energy that was spent during training.

Eating protein sources after a workout, like milk, yogurt, cheese, peas, soy, eggs and chicken, can also help to repair muscle fibers, which is important to achieve hypertrophy or maintain muscles.

The portions of food eaten after a workout will vary depending on several factors, such as the type of exercise performed, the duration of the training session, the person's current weight, and their health goals. Therefore, you are advised to consult a registered dietitian to create an appropriate meal plan for you.

Foods to eat

Foods that you can eat after a workout include:

1. High-carb foods

Foods that are high in carbohydrates can help to replenish the energy, or glycogen, spent during training. Glycogen is necessary for storing energy in the cells and renewing muscle tissue.

You are advised to eat carbohydrates no more than one hour after working out. This window is associated with higher blood flow and insulin sensitivity, which can ensure optimal glucose uptake into the cells and the renewal of muscle glycogen.

Some types of carbohydrates you can eat include sweet potatoes, whole-wheat bread, bananas, apples, grapes, oats, brown rice and whole-wheat pasta.

The recommended amount of carbohydrates will vary depending on factors like each person's weight, training goals, the type of exercise performed and the intensity of activity.

2. High-protein foods

Foods that are high in healthy proteins, such as milk, natural yogurt, low-fat cheeses (e.g. cottage and ricotta), beans, peas, soy, eggs or chicken, can provide amino acids that help recover muscle fibers and build muscle. Read more about high-protein foods that you can incorporate into your diet.

In addition, whey protein is a great supplementation option to help form and restore muscles after strength and/or resistance training.

You should consume protein within one hour of training, aiming for about 15 to 30 g. However, you are advised to consult a registered dietitian to calculate the right amount of protein for you.

3. Healthy fats

Although is it not essential, consuming low amounts of fat after training is another great option.

You can consume sources of healthy fats, like avocado, coconut, olive oil, peanuts, fatty fish (e.g. sardines and salmon) and nut in moderation after training.

4. Water

After training, it is very important to drink plenty water to hydrate the body, as the body undergoes fluid losses after exercising.

You can also make flavored water by adding slices of lemon, pineapple or cucumber to the drink. Check-out a list of infused-water recipes you can prepare at home.

5. Electrolytes

You should replace electrolytes like sodium and potassium, after training, as these are often lost from sweating. Replacing electrolytes can help to prevent dizziness, vertigo, muscle fatigue or cramps.

You can opt for fruits, green leafy vegetables, fatty fish, low-fat dairy products, nuts and seeds to ensure a healthy dose of electrolytes.

Isotonic drinks can also help replenish electrolytes, as they contain minerals and sugars that are similar to those in the blood and promote water absorption in the gut.

What to eat for muscle gains

To gain muscle mass, you can eat all the foods listed above. However, for hypertrophy to occur, it is recommended to increase the calories in your diet. Read more about how many calories you should eat per day.

You hsould generally eeat larger amounts of healthy snacks or meals after working out.

What to eat after training to lose weight

To lose weight and lose belly fat, you can eat the same types of foods listed above. However, you should aim for a reduced amount of calories. Read more about a weight loss diet and how to achieve weight loss safely.

Post-workout snack options

Some healthy post-workout snacks are:

Greek yogurt with grapes and oats
Banana pancakes with oats and egg whites
Smoothies with milk, apple and banana;
Chicken wrap with egg and tomato.

Post-workout meals should be eaten within the first 30 minutes to 1 hour after physical exercise. It is important to prioritize healthy foods that are high in carbohydrates and proteins.

What to eat before a workout

Before a workout, you should eat high-carb foods, such as tapioca, sweet potatoes and orange juice, to ensure you have enough energy for exercising.

Proteins and fats can also be consumed before training in small quantities, as these nutrients are digested more slowly and can interfere with exercise.