Eat within 30 to 60 minutes after exercise If you’ve had a particularly tough workout, try to eat a “recovery” meal as soon as possible. Exercise puts stress on your muscles, joints, and bones, and your body “uses up” nutrients during workouts. Post-exercise foods are all about putting back what you’ve lost and providing the raw materials needed for repair and healing.
In fact, it’s the recovery from exercise that really allows you to see results in terms of building strength, endurance and lean muscle tissue. Not recovering properly can leave you weaker as you go into your next workout and up your injury risk.
Think beyond protein Protein is a building block of muscle, so it is important after exercise, but an ideal recovery meal should also include good fat (also needed for healing muscles and joints), as well as plenty of nutrient-rich produce and a healthy source of starch such as quinoa, sweet potato or beans. These foods replenish nutrients that have been depleted and provide energy to fuel your post-exercise metabolism. A great post-workout meal might be something like a smoothie made with either pea protein powder or grass-fed organic whey protein, whipped with fruit, leafy greens, almond butter or coconut oil, and oats or quinoa, or an omelet made with one whole organic egg and three whites, paired with veggies, avocado and black beans.