What to Drink or Eat After Your Workouts?
Last night, I was working out with my buddy Sam (he’s the guinea pig in my workout videos in Month 2 of Fitter U Fitness). Sam’s been one of my best friends for well over a decade but I still can’t seem to shake him from his “old school” workout regimes.
What I mean by this is that he’s big into the “bodybuilder-like” split-routines (a la, biceps/triceps, legs/shoulders, etc..). Not that there’s anything wrong with that type of training but I personally can’t stand it.
Nonetheless, we had a very challenging arm workout.
Oh, I forgot to mention that he was 20 minutes for our workout so I decided to do one of my latest interval training workouts (HIT 27) from Month 14 of Fitter U Fitness. Wicked, kick-ass workout!
So, Sam shows up and I’m already drenched in sweat and not exactly in the mood to go through with our arms routine – but I did it anyway.
We finished up around 9pm and we’re then supposed to meet some friends for drinks. The last thing I wanted after that workout was a drink – at least not an alcoholic one.
Thankfully, I remembered to bring one of my favourite post-workout snacks – a banana!
As soon as I left the gym floor, and before I hit the showers, I got that banana into my body as fast as possible. This was after downing about 1.5 liters of water. I figured that’s how much sweat I lost during the workout.
Anyways, a lot of people ask me what they should be drinking or eating after their workouts. Have you ever wondered the same thing?
In fact, Sam didn’t have anything with him and didn’t end up drinking or eating anything for about 1 hour after the workout – not a great idea.
So, if you’ve ever wondered what to drink or eat after your workouts, then you’re going to want watch the video I put together which will give you everything you need to know for proper refueling after your training sessions.
And I highly recommend that you watch it because…
What you drink and eat after your workouts is probably one of the most important decisions you can make. Refuel with the wrong fluids and foods and you prolong your recovery and drain your body of further energy.
On the flipside, if you eat and drink the rights foods (which I’m about to show) then you can enjoy quicker recovery, less soreness, all the while feeling stronger and more energetic.
Sound good?
Alright, let’s get to the goods….
P.S. If you need more help with your post-workout (and overall) nutrition, I’ve got an entire chapter devoted to the subject in my ebook, Eating for Energy. Check it out here.
=> What do YOU normally eat or drink after your workouts?
Let’s get at least 50 comments and I’ll share 3 of my FAVOURITE post-workout recipes (and another great video) with you on Saturday!
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Protein and carbs (veg.), maybe half a meal portion of each within half an hour or so of workout.
Chocolate milk shake!
My favorite post-workout drink is your natural sports drink, Yuri – water with some lime juice, maple syrup and a dash of sea salt. In fact my husband likes this so much that he’ll sometimes drink it on a hot day, workout or not!
Just learning thanks for all the great info
Usually just a piece of fruit and water.
Fruits and water after my workouts. Easy on the stomach and refreshing.
I have just started drinking my greens after a workout and what a difference it makes! Thanks for the video!
cool, i’ll try some smoothies, i usually have water and fruit after
YURI, BUT I WANT TO SIT ON THE PORCH FOR 18 HOURS EATING GREENS (JUST KIDDING)!
A nice cold glass of water!! (I actually drink way more than a glass.. but hey, it sounds better, no?)
I exercise before going to work in the morning, so I eat breakfast immediately after (fruit, oatmeal or a vegetable omelette). However, I don’t have time for more than a small glass of juice before I work out, which probably isn’t the best plan.
This is a great video. Not everyone wants to use supplements.
water during and after, fruit after, then a good breakfast (veggies and egg)
I usually have water and fruit. I just ordered a Vitamix to start making green juices.
Yuri, Thanks for your tips. I don’t have a lot of time and usually have to go to work right after my workouts- is it ok to freeze green drinks or smoothies for the go?- does it effect the foods in anyway like cooking them does?
Also I know you don’t recommend processed products but if you had to recommend a protein powder for on the go that is the most natural what would you recommend?
i know greens have a very strong taste; isn’t it hard to drink those smoothies? don’t they taste really awful?
I add to my green drink an apple,a little fruit juice, a little cranberry juice concentrate, all together in a smoothie. It is very tasty and palatable.
I usually drink water or coconut water and if I eat something, it’s a handful of pecans. I work out in the morning so I usually eat breakfast within the next hour or two.
ice water [:
As a kid in high school, I used to do like everyone else, water, or a nightly meal. I always felt like a ten pound weight was in my stomach, or often times I would even get light headed and dizzy that effected me long into the next day. Now I have discovered that if I eat oatmeal, no sugar or real sweeteners of any kind besides a piece of fruit, all of these symptoms have disappeared and I feel great afterwards. Great video! Thanks Yuri!
now I have a question, if I eat a full meal before my workout, would it still be necessary to eat with such a rush?
Research shows yes. Plus, you don’t workout on a full stomach. Think about driving your car. Even if you fill up, then drive 500 miles, you still need to refuel afterwards, right?
I had been eating a protein bar and drinking a vitamin water. Having just started the Cleanse I forgo that now. I had found a Protein Bar by Organic Food Bar Inc (says it has 22G organic protein, is 80% raw, no refined sugar, & is alkaline forming). This was my new approach. Now, as I am my first week of Cleanse, I eat nothing and drink lots of water, during and after. As I am my first week of cleanse, this is the procedure. As I continue, do you have any thoughts on that bar? I did have a rice cake and raw almond butter today, being famished, hopefully Cleanse approved.
Sounds ok but I’ll give some really good recipes to try after the cleanse that might be better for you. But if that’s your only option, then it’s far better than most of the packaged garbage out there.
I like a Chocolate protein Shake with egg ,raspberries and banana before and after my workout.But I also like parsley,kale,carrots and an apple in a juice,its invigorating and like you said ,a GREAT source of nutrients.Lots of water during the workout.
This came in a perfect time for me. This morning I had a glass of milkshake (protein) and a wholegrain bread with nutella (yikes!)… I know, I know… I’m weak when I get hungry, and exercising makes me hungry! I will try to plan my post workout meals/drinks better!
I usually make a smoothie with milk, banana, strawberries, maple syrup and protein powder.
I love this type of drink, awesome.
I like some coconut water (electrolytes). banana and hemp protein straight after exercise. And I either have a smoothie or juice depending what time it is when I did my work out.
Curious about the other recipes
I thought adding lemon through the green juice, really makes a different if you don’t like that green juice flavour.
Like the video Yuri
Here another entry to the comment rate higher
What kind of ratio do you use Yuri with the green juices?
I’m not sure. I’m always trying new things to vary the taste. I usually an entire head of kale (or swiss chard), along with 1 apple, 5-6 celery stalks, 1/2 lemon, 1 carrot, 1/2 cucumber, and one whole bunch of parsley.
oops and forgot to say this:
I think your e-book Eating For Energy is great! Love the information in there, can recommend it to anybody!
protein shakes are my favorite
1 oz of almonds or walnuts, 2 sticks of celery, and a small apple, or almonds/walnuts and carrots, but no apple if having a carrot due to there being sugar in the carrot.
very good info….next time I go to the supermarket, I’m going to look for green juices with the veggies Yuri recommended.
Yuri your the best…Im one of your subscribers on youtube and I watch you all the time…you actually inspired me to get fit…and I went from being 126 pounds to 113 pounds…Thank You so much for all the great knowledge you give..im going to get your book “eating for energy” on amazon.com
you inspire people
Thanks a lot Vanessa! I’ll keep it coming!
orange juice, water, banana and raw egg blended into smoothie
Hi Yuri,
Great blog, I want to ask how long do you keep your juice for as I have read that it looses its nutrients soon after it is made if you do not drink it.thanks Yuri.
I would say no more than one day. Keep it covered in the fridge.
I eat low fat yoghurt with a chopped banana and a handful of mixed seeds. Yum yum!
I love the green smoothies they are great, can’t imagine my life without it now. “Power in a liquid” I call it!
Dear Yuri, Enjoyed your video a lot and learned a lot about what “Greens” really are and what they do. Liked the part when you mentioned strong large animals diets consisting of grasses . We can learn a lot from nature!! Thanks, Kathleen J.
Pre-work out drink/food :
Lots of water, spinach smoothie: 1 banana, spinach, water(or green tea), pollen, orange.
Post work out food:
Banana or some water melon aca fruit + water.
Cheers.
Thanks.
Are greens a complete protein though or do you have to eat a variety of them or combine them with other types of food to get all the essential amino acids?
This theory is out dated, unfortunately the doctor who wrote about the need for balanced amino acids based her information on poor studies. When she discovered this and tried to recant, “the horses were already out to the stable”. Subsequent books say otherwise, but this idea stuck.
Greens are as complete as they come. Otherwise, why would cows, rhinos, giraffes, and other large animals spend their entire lives eating ONLY greens?
The trick is simply getting enough greens to meet your protein needs.
Chocolate protein shake with breakfast. I just got some spirulina so I want to try a fruit/spinach smoothie with spirulina.
Oops! Meant to say chocolate protein shake with peanut butter…
I drink sugar free chocolate milk.
I honestly drink so much water…while i cool down and after 10 min i have an actual meal…protein(no shaker but real food) +veggies…
A dash of cinnamon helps balance strong greens. Kale, collards and spinach are not strong.
I am suffering from severe muscle cramps lately, especially in my left calf. I have been trying to cope with this by attempting to drink gatorade during the workouts but the sugar makes me want to barf and that sucralose is gross. I usually drink water and an apple right away, than have my lovely extra large decaf americano with steamed milk. It has about 1 cup of milk. (I know Yuri, you are against dairy!) but I am 49 now and the doctor says more milk and Vit D. I tried one of those vitamin waters the other day and I had extra energy for my long run, it was only 12km, but I still cramped in the last 2 km. Arrgh!
Gosh Erica, there are far better ways to get calcium and vit d into your diet, Yuri explains this all the time. From the sound of the big coffee and milk it’s like you have a bit more of an acidic diet than alkaline. I know from personal experience how having an acidic body can affect your performance. I cycle 19km a day and up until 6 months ago used to drink loads of coffee, eat lots of red meat, very little fruit and veg and I consumed alcohol regularly. As I started to create a more alkaline environment I found my speed and recovery were greatly improved. Give it a try. And please replace the milk with something else, in Eating For Energy Yuri shows quite strong links between excessive dairy consumption and brittle bones.
I agree with Rory Erica. I’m not sure why Dr.s keep recommended such nonsense. Muscle cramps could be due to electrolyte imbalances, dehydration, or other factors (that I’m not aware of).
Calcium intake is not what’s imperative. Instead, it’s your body’s pH balance which will determine how much of your calcium will be stored or used to be buffer acid in the blood. If you’re more alkaline (ie. less dairy, coffee, etc… and more fruits and veg) I can almost guarantee that your muscle cramps would dissipate.
Don’t worry about the gatorade – I’ll share one of my favourite natural sports drinks with you tomorrow.
Hi Yuri…
My first time writing to you, wanted to get the responses up to 50!
I used to be all about the milk based PWO drinks until I read your information. Like you I started losing my hair, more in a male pattern baldness way, but my mother is lactose-intolerant, I put 2+2 together and stopped eating and drinking dairy.
Now, I’ll have a run, lift weights, drinking water throughout. Get home, have a banana, tin of sardines, few sultanas.
I really want to give Spirulina a go, and I wrote down all the ingredients from the video to make your ‘green juice’
Parsley
Kale
Celery
Cucumber
Carrot
Apple
Little bit of Lemon
Little bit of Ginger
Thanks Yuri, would like to address you personally sometime and not over Facebook!
I usually eat a banana as I walk out of gym, then right when I get home, I drink a shake consisting of the following:
Whey Isolate Protein or Spirulina
L-Glutamine Powder
Maca Root
Creatine
Flaxseeds
Berries
Cinnamon
CONGRATULATIONS!
We hit 50 comments!!! Nicely done everyone.
And, as promised, I’ll have another amazing “workout nutrition” video for you tomorrow (Saturday). Be sure to check your email for the heads up.
Oh yeah, and I’ll be giving you 3 of my personal favourite post-workout recipes.
I usually drink a protein shake and water and eat oatmeal
Hey this has got nothing to do with post exercise nutrition, I just need an answer to this problem: Yuri can you help? I am running regularly around 7km every second day and then 10km on a weekend plus doing core strength three times a week. Usually I get a cramp just below my right bottom rib at some point in the first 10min of running. Should I run through it or stop? Why do I get it? I live in Western Australia in a very hilly forest which allows a great variety of running experiences, no track is ever the same; however, the cramp usually starts after running down hill. Any ideas? Am I over running? Am I doing something wrong? Help, because it REALLY HURTS…..
Hi, Yuri -
Thanks so much for your continued commitment to helping us all with the great nutritional support and information as well as the inspiration you provide us all with!
My fave post-workout snack is fresh pineapple. I’ve been told that marathon runners eat this after their races due to the enzymes that are in this fruit.
Yuri, can you provide any details? I notice you haven’t mentioned pineapple. Thank you!
Yuri,i have been diligently following your exercise routines and your post workout diet.Thanks for the advice,i lost 55lbs and am doing great.Green juices have been in my post workout routine for quite some time and has done wonders.I say to my fellow exercise partners in virtual space….work on,you have everything to gain from Yuri’s expertise.
I loved the video. For the first time a post workout message made sense. I certainly didn’t know about the sugar immediately after the workout. I had always been told to have a protein drink within an hour and a half of the workout. Thanks so much for the info.
Getting in simple sugars right after a work out is great, as I tend to get lightheaded after exercise. Thanks for the tip. Speaking of lightheadedness, would it be best for me to eat something prior to working out (if so, what) or is working out on an empty stomach first thing in the morning still best?
I would recommend getting in some simple sugars just as you would after your workout. You’ll have more energy to train well.
thanks -it s really helpfull
I have a 2 years baby who is exercising whole of the day -jumping- climbing- is it ok to feed him the same?
I don’t see why not – it’s good nutrition.
Hey Yuri, You are promoting lots of greens post-workout shake, which are high in fiber. I’m under the impression that this will slow the absorption of simple carbs after you workout; thus slowing your bodies ablility to switch back to an anabolic state? Also would greens be better suited for a pre-workout drink lets say about an 1 hour before the workout..
Good to hear from you buddy. You bring up a good point. In my experience, I haven’t had any issues with post-workout fiber. Worse case scenario you can juice everything to get the simple sugars right into the muscles. However, even if you’re using fruit (any plant-based food for that matter) you’re going to have fiber – unless it’s juiced. Not a big deal though.
hi yuri
thanks for your info,i too have started having a smoothie after my workout, and notice i have lots more energy through out the day, and my toning looks much better, i am on a alkalizing eating plan, but my test shows i am still quit acid, so my herbalist is sending me for a blood test, just incase there is something my blood isnt excepting, dont know if you can tell me anything on the subject, have been on this plan now for about 11/2 years, also about spiralina is not all that good for you, there have been side effects such as diarea, dizziness, other problems, also on the subject of hemp seeds, the health food shop laughed at me and told me , didnt i know hemp is ilegal substance, so where do you perchase it from, joanne
Most protein shakes say 60/40 carbs vs protein ratio. What about fats (IE coconut “milk”). Should they be avoided? Ive been doing banana,whey,frozen mango,coconut drink from wholefoods,and spirulina. Should this be refined?