Workouts and What Food to Eat

Diana Steele, BSc, RD, discusses the importance of food choices for workouts.

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Diana Steele, BSc, RD, discusses the importance of food choices for workouts.
Video transcript

Featuring Diana Steele, BSc, Registered Dietitian Video Tile, Workouts and What Food to Eat Duration: 1 minute, 13 seconds

It’s really important to recover after exercise with fluid and food, especially if you have consecutive workouts the following day or a workout that day.

Primary concern is hydration. At least two cups of water immediately after exercise, and then if you do have a consecutive workout that day or the next day, fueling within 30 to 60 minutes is important.

You have much higher levels of glycogen synthase. This is an enzyme that helps you metabolize your carbohydrates and store it in your muscles, which will give you the fuel that you need for your next workout.

If you miss that window of opportunity, the 30 to 60 minutes, you may not actually have the fuel you need for your next workout, and that can hinder your performance. The best fuel for recovery is high in carbohydrates, with a small amount of protein. It should be a 3:1 carbohydrate ratio.

If you’ve just finished a strength training workout and you’re trying to build muscle mass, it’s important to have at least 20 grams of protein. In a protein shake, or having lean protein such as tuna or egg white for recovery and muscle growth.

If you’re looking for more information on foods for recovery after exercise, contact your local registered dietitian.

Presenter: Ms. Diana Steele, Registered Dietitian, Vancouver, BC

Local Practitioners: Registered Dietitian

This content is for informational purposes only, and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare professional with any questions you may have regarding a medical condition.

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