You’ve crushed your workout and feel great, but now you’re scrambling for something to eat because you didn’t plan ahead.

What you eat after you exercise can make or break your workout, but did you know that not planning your post-workout meal can also affect your results?

A study by the University of Nebraska concluded that when you make your post-workout meal choice before you exercise, you are much more likely to choose a healthier option than if you make your choice after your workout.

Following one hour or more of vigorous exercise, we need nutrients from food to replenish energy stores, repair muscle damage caused by the workout (a necessary part of gaining strength!) and improving the amount and quality of your muscle. 

When it comes to post-workout nutrition, sooner is better. Most dieticians recommend eating something within 30 minutes after you exercise. Post-workout fueling should be a priority to help you progress towards your goals.  

It’s simple, too! Check out these quick and easy post-workout snack options that you can prep ahead of exercise to keep you on the path to success while getting the most out of your workout:

  • Plain Greek yogurt, blueberries/raspberries and nuts of your choice with cinnamon to add some flavour.
  • Protein shake – Why not make a couple ahead of time in your blender to keep in the fridge? Check out this recipe.
  • Cottage cheese – Add blueberries, pineapple or the fruit of your choice to some 2% cottage cheese.
  • Tuna and triscuits – Grab a snack-sized can of tuna and put some on crackers or a piece of whole grain toast or bread.  
  • Sandwich – Spread some avocado on two pieces of whole grain bread and throw on some lean turkey and spinach and you have yourself a delicious and balanced snack to eat after your sweat session.

Ultimately, choose whatever meal is easiest for you to prepare so that you are not faced with a dilemma when you need to refuel quickly. Remember to aim for a carbohydrate to protein ratio of 3:1 with some healthy fats in your meal.

Check out this article for even more options!