The Integra Blog

Client Questions: What Should I Eat After Exercise?

Martina says: “The post-exercise meal promotes muscle growth and recovery, and should ideally be consumed within an hour of exercise. The main ingredients should be:

• A portion of lean protein (meat, fish, tofu, low fat yogurt, low-fat cheese) 1-2 times the size of your fist
• A small amount of good fats (a teaspoon of oil, 10 almonds, 4 walnut kernels, 1/4 avocado)
• A serving of vegetables

Depending on your body type and goals, you can add some carbohydrates:

• Fat loss: aim for starchy, low glycemic index carbohydrates like sweet potatoes, beans, lentils, oats or quinoa. Start with a heaped tablespoon and monitor your progress, as this may have to be increased or decreased.
• Build muscle with minimal fat gain: aim for low-fibre, mid-high glycemic index starchy carbohydrates like potatoes, rice, couscous or pasta. You can also experiment with sugary foods (sweets, cakes, fruit/cereal bars), but keep the fat content low. Whatever you choose, start with 2-3 heaped tablespoons and monitor your progress in terms of relative muscle and fat gain.
• Hardgainer: go for low fibre, high glycemic-index carbohydrates: any white starches (peeled potatoes, white rice, pasta) or sugary foods (again, keep fats low). Start with a portion 1.5 times the size of your fist and increase/decrease according to results.

The post-exercise meal can be a protein shake, provided it mirrors the guidelines above. Note if your main goal is fat loss and you’ll be consuming a shake instead of a meal, it might be best to consume a protein-only shake, and perhaps some branched-chain amino-acids.

Also note that everyone’s body is different, so if your progress stalls or you’re not getting the results you want ask your trainer for advice.