Eating after Training

The window of opportunity for eating after training is immediately after you finish your workout your body begins to act like a sponge absorbing as many carbohydrates and amino acids as possible for repair and recovery instead of fat storage. This is called the window of opportunity and it lasts for about an hour after your workout. To give you an example of how quickly the window closes, research has shown that your body’s ability to refill muscle energy stores decreases by 50 percent if you wait to eat just two hours after your workout, compared to eating after training.  Timing is everything.

Eating After Training – Carbohydrates

Eating after TrainingCarbohydrates are an extremely essential part of your post workout nutrition.  Eating after training with carbohydrates will help restore depleted muscle glycogen but they also create an insulin spike which helps move nutrients to your muscle tissue quicker.  So I hear you asking what are the best types of carbohydrates to eat after your great workout, well I would recommend sticking to fruit as this will also provide your body with other nutrients and fibre.  Bananas are a good choice as they are easy to carry with you and they will provide your body with a solid dose of potassium (this is a mineral and electrolyte which is involved in muscle and nerve function that helps maintain the acid base and electrolyte balance in the body).

Eating after Training – Protein

Protein is also important to your post workout as this will stop your body breaking down muscle tissue for energy and will initiate the process of rebuilding and repairing your muscles.  What you want to consider is that even if you put food into your body quickly that doesnt mean that the food is actually being digested and absorbed by your body as quickly. So for eating after training we really need to think about good sources of protein that will digest fast, such as chicken, lean meat, fish and eggs, however another option to consider is protein powder.  Liquid meals digest faster but whey protein is the fastest digesting form of protein, whey contains all the essential amino acids required by the body every day.

Eating after Training – Fat

The question is do you really want to be consuming fat after training, the answer is NO.  Although we want to be consuming essential good fats as part of your daily nutrition it really has no place in your post workout intake. Fat tends to slow down the digestion process which only delays the time it takes for your body to get the proteins and carbohydrates it needs.

So to recap for eating after training try to stick to good carbohydrates like fruit, even think about a smoothie and to really ramp it up add in the protein powder to your fruit smoothie as an extra boost you then have everything covered in one liquid meal.

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Caroline Brown

Caroline Brown

Personal Trainer & Owner at C & Believe Fitness
Exercising to me is a way of life, At C & Believe Fitness you will Feel Better within yourself, you will Feel Healthier and you will Feel Fitter. Call 0141 639 6648 / 07971 698 390 today or Email me at for a FREE evaluation of your fitness needs and goals.
Caroline Brown
Caroline Brown
Caroline Brown
Caroline Brown

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