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What to eat after a workout

What to eat after a workout

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September 29, 2022

 |  AXiO Clinique de médecine sportive

You just worked out and don’t know if you should eat something? This article is for you!

In fact, two conditions could dictate whether putting something in your mouth is relevant at this time:

  • If your next workout is in less than 24 hours
  • If you are hungry, simply.

If you have more than 24 hours before returning to train, you will have time to eat meals and even balanced snacks to recover from your efforts. On the other hand, if you don’t have this time in front of you, then your body is limited in its recovery and eating within 30 minutes of training will greatly help you recover.

But what should you eat? Your two allies will be proteins and carbohydrates! Consuming a source of protein after your workout will increase the creation of new muscles and carbohydrates will stimulate the creation of energy reserves that you will need for your next workout.

But concretely, where do proteins and carbohydrates end up?

  • In a balanced snack such as a protein bar and a fruit, a glass of soy milk and a homemade muffin, Greek yogurt and berries, a protein smoothie, etc.
    Or just
  • In a complete meal including a source of protein (tofu, fish, egg, etc.), starches (rice, pasta, bread, etc.) and vegetables.

This month, we even suggest you try our homemade no-bake bars that contain protein, but also the carbohydrates you need after your workouts or just when you want to eat a sustaining snack.

Do you have questions about your protein intake, do you want to know what you could do to optimize your sports performance or do you simply want to try to have a more balanced diet? Come and make a nutrition appointment at the AXiO sports medicine clinic, where we will be happy to answer your questions!

Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017).

Kerksick, C.M., Arent, S., Schoenfeld, B.J. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 (2017).


Joanie Séguin, Dt. P.

Nutristionnist at AXiO Sport Medicine Clinic

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