It’s a rule of three: protein, carbs, and electrolytes.
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After a tough workout, its totally understandable if you feel like eating anything in sight.
Nothing works up an appetite like a lengthy run or powerlifting session.
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But after a workout, protein really does perform the heavy lifting of muscle repair.
In order for that to happen, your body needs protein, explains Blechman.
Besides coming to the rescue like a mini muscle medic, protein also shores you up for subsequent workouts.
Still, not all protein sources are created equal when it comes to post-workout noshing.
Plenty of plant and animal proteins can fit the bill.
(For a 150-pound person, thats 68-102 grams.)
Vitamins and Minerals to Add Post-Workout
Macronutrients arent the only nutritional building blocks that support workout recovery.
Various micronutrientsAKA vitamins and mineralsare another important element in restoring balance after tough exercise.
Specifically, your body needs replenishment ofelectrolyteslost through sweat.
These include sodium, potassium, magnesium, and chloride, among others.
While youre restoring your micronutrient supplies, keep calcium and vitamin D in mind as well.
Dairy foods like milk, yogurt, and cheese can often provide many of these nutrients."
Putting It All Together: Meals and Snacks for Muscle Recovery
Need some post-workout food inspiration?
