After the exercise, should you eat?
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September 21 09:44:06, 2025
It is best to eat a light meal at least one hour before exercising to avoid stomach discomfort. After your workout, what should you eat?
I managed to run around the playground for 10 laps, ride back from fresh water, and swim 20 miles without stopping. I was exhausted and hungry—what should I eat to replenish the calories I just burned (or even more)? Is it easier to gain weight if I eat quickly after exercise?
Professor Liu Zhenfang, a health and nutrition expert at Chang Gung University of Science and Technology, explains that during the 30 minutes to an hour after exercise, you can selectively consume about 300 calories of carbohydrates, protein, and sports drinks. At this time, the calories help repair energy loss. Muscles don’t turn into fat storage; instead, they support better movement, and the more you move, the lighter you feel.
Professor Liu suggests that post-exercise meals should be simple and light. You can choose sports drinks, tea eggs, and staple foods like sweet potatoes, thin slices of white toast, or other whole grains. Fruits such as bananas and apples are also great choices. These options not only help replace lost water and electrolytes but also restore energy and support recovery. As long as you eat the right amount, you won’t increase the activity of lipid synthesis enzymes, and you won’t feel hungry after your workout.
Here are some suggested simple diet combinations after exercise:
- One small taro (about 80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = about 305 calories
- One slice of toast (75–80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = about 300 calories
- One small sweet potato (about 80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = about 305 calories
- One medium-sized banana (about 80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = about 305 calories
- One medium-sized apple (about 70 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = about 295 calories
Eating the right balance of nutrients after a workout helps your body recover faster and keeps you energized. It’s important to focus on quality food rather than quantity, and to listen to your body’s signals. Avoid heavy meals immediately after exercise, as they may cause discomfort. Instead, go for light, easily digestible options that provide sustained energy and support muscle recovery.