Did you know you could wipe out your gains by eating the wrong foods after you walk away from your workout? Too many of us make this mistake without realizing it. Check out the foods you need to avoid, but first see what your post-workout goals are.

Immediate Goals

Immediate Goals

After an intense workout, you need to refuel, rehydrate, and repair. That’s what Registered Dietitian, Marie Spano, writes in Today’s Dietitian. Refuel with the proper carbohydrates. Rehydrate with the proper drink. Repair with a protein. Many of us may might know this, but we’re choosing the wrong foods.


We’ll get to those foods in a minute. First, you should know that after a workout, protein is your muscles’ friend. It begins rebuilding the tissue you just broke down. Manuel Villacorta, a registered dietitian at the American Dietetic Association, suggests eating at least 30 grams of protein as part of your post-workout routine.


Glycogen is the fuel that helped you work out. It’s stored in muscles, and if you are feeling fatigued from the exercise, you diminished your supply of glycogen. (Nice job!) Carbohydrates will help replenish them. Ideally, you can combine protein with the carbs and get on with your day.

When To Eat

The best time to refuel and begin repairing your muscle tissue is within 30 minutes of your last rep. According to Spano, it is this time your muscles will be most receptive to the nutrients. recommends eating within 15 minutes if your goal is to build muscle, and if staying in shape or shedding pounds is your objective, you have up to 45 minutes. Just make sure you don’t eat the following foods…
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