Sore muscles, aches, and fatigue are common issues after a tough workout. Sometimes, the pain is so intense that you can't hit the gym for days. Poor sleep and stress only make things worse. Luckily, there are a couple of things you can do to recover faster from training. It all comes down to what you eat.

For athletes and gym goers, post-workout nutrition is crucial. What you eat after exercise can make or break your goals. A meal rich in protein and simple carbs will boost your performance, ward off fatigue, and relieve muscle soreness.

What's Post-Workout Nutrition All About?

If you have been training for a while, you're probably familiar with the so-called "anabolic window." This term describes the first 30-45 minutes after exercise during which your body requires carbs and protein to recover. Basically, it uses fast-digesting carbs to replenish its glycogen stores. Protein helps build new tissues and reduces catabolism.

Some experts say that there is no such thing as an anabolic window. Others claim that post-workout nutrition plays a key role in recovery and overall performance. The truth is somewhere in the middle.

One thing is for sure: heavy lifting and high-intensity training deplete glycogen stores. Without glycogen, your ability to recovery declines. Simple carbs are a quick source of fuel, making them ideal post-workout.

Exercise also causes muscle damage. Thus, your body needs protein to fix damaged tissues and build lean mass. Protein speeds up muscle repair and increases testosterone levels, which leads to faster recovery.

A meal high in protein and fast-digesting carbs can reduce muscle loss and stimulate anabolism. Moreover, it reduces DOMS (delayed onset muscle soreness) and balances your hormones.

What to Eat after Exercise?

Liquid meals are easier to digest compared to solid foods. Protein shakes, meal replacement formulas, and high-protein smoothies are an excellent choice after exercise. For instance, you can drink whey protein mixed with dextrose or honey, which contain simple carbs.

Eat a normal meal about one hour after training.

Opt for lean protein and complex carbs, such as chicken breast and sweet potatoes. If you’re cutting, swap starches for leafy greens. The carbohydrates consumed post-workout are less likely to be stored as fat. Unless your glycogen levels are full, carbs will be converted to glucose and used for energy. The excess will be stored as glycogen in the liver and muscles.