Post-Workout Foods for Any Occasion | STACK
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...

Post-Workout Foods for Any Occasion

October 7, 2012 | Brian Lebo,

Must See Nutrition Videos

STACK Performance Nutrition: Best Sources of Protein for Athletes

STACK Performance Nutrition: Best Sources of Carbs for Athletes

STACK Performance Nutrition: How to Refuel After Exercise

You've just completed a killer workout and you're cooling down. Your work is done, right? Well, not quite, not until you've taken care of the three "R's"—refuel, rebuild and rehydrate. Fifteen to 60 minutes following your workout, you need to eat and drink an appropriate carbohydrate to protein ratio. Protein helps rebuild muscles while carbs refuel depleted energy stores. (5 simple options.)

So, what's the ratio?

The best post-workout choices are meals or snacks, or drinks, that have a 2:1 or 3:1 carb to protein ratio. The ratio depends on the intensity of your workout—2:1 for short, low-to-medium-intensity workouts and 3:1 for longer, harder sessions.

Ultimately, the best post-workout foods are the ones that work well for you.

If you prefer a post-workout drink

Homemade and ready-to-drink protein shakes are a good choice. Depending on what you like, it can be as easy as adding a scoop of whey protein powder to eight ounces of milk. Research shows that a big glass of chocolate milk works just as well. Fruit juice with whey protein is another option.

If you need portable post-workout foods

  • A protein bar
  • Whole-grain toast and peanut butter
  • Apple and Greek yogurt
  • English muffin and almond butter

If you're ready for a meal

  • Eggs and wheat toast
  • Subway sandwich
  • Peanut butter and banana sandwich with chocolate milk
  • Chicken with pasta marinara
  • Chicken and rice
  • Bean burrito

Advertisement
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes