A post-workout meal is just as important as the pre-workout meal. Providing the right type of fuel at the right time aids in recovery from the workout and helps to prepare your body for the next session. The refueling process starts with a 200- to 300-calorie snack ideally containing a 4-to-1 ratio of carbohydrates to lean protein -- 16 ounces of 1-percent chocolate milk. Consume the snack within 30 minutes after finishing your workout.

Step 1
Consume a meal within two hours post workout. The snack starts the refueling process, whereas the meal provides the additional calories and protein you need to aid in recovery and muscle rebuilding.



Step 2
Eat whole grains, fruits and vegetables, lean protein and other foods that are low in fat. Whole grains should occupy about a fourth of your plate. Some examples are whole-grain pasta, bread, rice, noodles or a baked potato. Aim for 3 to 4 ounces of lean protein like baked, skinless chicken, turkey or lean roast beef. Grilled vegetables or a salad should take up half of your plate. Avoid heavy cream sauces, butter, fried foods and high-fat meats.

Step 3
Avoid high-fiber and high-fat foods as well as alcohol and sugary drinks -- juice, soda and sweet tea. Water is the best way to rehydrate post workout. For every pound you lose during exercise, consume 16 to 24 ounces of water or sports drink. For example, if you lose 2 pounds during your workout, you need to drink 32 to 48 ounces to rehydrate.

 

References:• Sports Nutrition; Marie Dunford and Sports Cardiovascular and Wellness Nutritionist Dietetic Practice Group
• Academy of Nutrition and Dietetics: Nutrition Care Manual​