Exercise uses up a lot of the body’s energy stores, so it is important that these are replenished after your workout through eating the right foods in the right amounts^1,2.

Macronutrients provide an important source of energy and include carbohydrates, protein and fat³. To get the most out of your workout, these macros need to be balanced along with good hydration. Let’s take a look at each one:

Any physical activity places energy demands on the body. Carbohydrates provide the main source of energy used by the body during moderate to high intensity exercise^1,2. So, after exercise we must replenish the energy stores we’ve used up through consuming carbohydrates in the diet.

This will help to ensure you’re ready to go again when your next training session comes around. Exactly how much you need will be influenced by the type, duration and intensity of your workout. Some good sources of carbohydrates include starchy foods like cereals, pasta, rice or bread². 

Whether you’re brand new to fitness or a seasoned professional, you’ll hear protein most commonly talked about when it comes to post exercise nutrition.

When we exercise, our muscles fibres (which are made up of proteins) are broken down. This is particularly true for strength or resistance type exercises⁴. Dietary protein is needed to repair and rebuild our muscles after exercise to support muscle growth and maintenance².

Ideally our protein intake should be evenly distributed throughout the day, including a source of protein after key exercise sessions^2,6. This doesn’t need to be immediately after your workout, but it’s a good idea to have a source of protein between 30 minutes to 2 hours after your session¹. For more information about your daily protein needs, check out our protein intake guide.

Fats make up an important part of our diet and should still be considered as part of your post-workout meal.

Current dietary guidelines recommend choosing unsaturated fats where possible, whilst limiting the amount of saturated fat in the diet¹. Some good sources include nuts and seeds, avocados, and oily fish (such as salmon or mackerel)². Be mindful of saturated and unsaturated fats.

When we exercise, we lose fluid through sweating, so it’s essential to rehydrate after exercise to avoid dehydration. In fact, it’s estimated the average person will lose anywhere between 0.5-2.0L per hour of exercise¹.

UK dietary guidelines suggest drinking between 6-8 cups of fluid a day⁹. But exactly how much you should drink after a hard workout will depend on several factors like the length of the workout, the conditions (heat and humidity) and how much you sweat.

After your workout, it’s advised to drink between 1.25 and 1.5L of water for every kilogram of body weight lost through sweat during your workout.¹. For prolonged or endurance exercise (e.g running, football or tennis matches etc), you may also choose sport drinks think about adding drinks containing carbohydrates and other electrolytes^1,2. This is because when we sweat during exercise the body loses fluid containing both water and salts¹⁰.

It’s not just about what you eat, the timing of your post-workout meal can also play a role in supporting your exercise goals and recovery. It’s recommended to try and consume 15-25g of protein between 30 minutes and two hours after your workout, alongside some carbohydrates⁶.

Of course, it’s not always possible or convenient to have a post workout meal straight after your workout so it’s important to eat both carbohydrates and protein at regular intervals throughout the day, as part of a healthy and balanced diet. Ready to go milk-based drinks and dairy snacks can be a quick and easy way to get a source of protein in after a workout. If you’re always on the go, meal prepping ahead of your workouts will help you to have a ready-made snack or meal for after your session.

Need some inspiration for your next post-workout meal? Here are some of our favourite suggestions.

If you’re working out in the morning and in need of a speedy and balanced lunch, we’ve got you. Simply bake your sweet potato in the oven with a drizzle of olive oil, and top with a can of tuna or protein of your choice. Why not add some spinach too for extra greens?

Want a breakfast option that’s ready to go for those early morning sessions? These chia overnight oats will give your morning the kickstart you need.

The night before, combine a portion of oats with milk of your choice and tablespoon chia seeds and add whatever toppings you like. We like a combination of honey, fruit and nuts! You can also add a spoonful of yogurt for some extra protein. Store in the fridge overnight so it’s ready to grab and go.

Short on time and inspiration? Simply put chocolate flavoured protein drink in a blender with a banana and some ice. There are so many versatile options to change up your shake. Fruits, vegetables, the combinations are endless!

What are your favourite go-to post-gym snacks?

*If you plan to make big changes to your diet and exercise routines, it’s always a good idea to speak to a qualified healthcare professional