The “after working out meal” should be eaten preferably up to 30 minutes after the end of the exercise. This will allow efficient muscle recovery and avoid muscle catabolism. Additionally, post-training meal plays an important role in hormone modulated hypertrophy, if that is the goal of the work out.


So what’s the perfect combination?

Protein + carbohydrate with high glycemic index


Protein and high glycemic index carbohydrates are essential nutrients for the replenishment of glycogen stores and to encourage a positive nitrogen balance, to ensure that protein synthesis is stronger than catabolism.


If you work out in the morning and you still have some hours before having lunch, you can eat for example:

  • 1 to 2 slices of bread + cheese or 1 egg + 1 piece of fruit

If it’s time to have lunch after working out you should have a meal with:

  • Lean red meat or white meat or soy protein + whole wheat/grain pasta or rice or sweet potato + vegetables or salad.
  • You must not eat fruit in the end. The fruit must be consumed 1 hour before main meals with a sandwich or a whole grain wafer or any food containing protein.

If it’s dinnertime after the work out you should eat:

  • Grilled chicken breast or fish + 3 tablespoons of whole wheat/grain rice or sweet potato + boiled vegetables
  • Omelet with 2 eggs + onions + mushrooms

If you want something more simple and fast for a post-workout meal you can eat protein bars with fruit or a smoothie that may contain:

  • 1 to 2 tablespoons of whey protein + 1 ripe banana + water + 1 dessert spoon of linseeddessert (optional)
  • 2 egg whites + 1 banana + 1 yogurt
  • 200 ml skimmed milk + 1 apple or pear + 1 banana + 3 “Maria”+ 2 nuts (optional) + 1 tablespoon of sesame seeds or linseed (optional)

As I mentioned before in the article about what to eat before working out, these are mere examples of what we should eat. Ideally everyone should be accompanied by a sports nutritionist!


This post was originally written in Portuguese. Click here for the original text.