After the exercise, should you eat?
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September 21 09:50:19, 2025
It's best to eat a light meal about an 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)? Does eating quickly after exercise make it easier to gain weight?
Professor Liu Zhenfang from the Department of Health and Nutrition at Chang Gung University of Science and Technology explained that during the 30 minutes to one hour after exercise, it's ideal to consume around 300 calories of carbohydrates, protein, and sports drinks. At this time, the nutrients help restore energy and support muscle recovery. The body doesn’t store these calories as fat; instead, they fuel better movement and help you feel lighter with regular activity.
Professor Liu suggests that post-workout meals should be simple and light. Options like sports drinks, tea eggs, sweet potatoes, whole grain toast, bananas, or apples are great choices. These not only replenish lost fluids and electrolytes but also help recover energy and maintain overall health. As long as you eat the right amount, you won't trigger excessive fat storage or feel uncomfortably hungry after your workout.
Here are some suggested simple post-exercise meal combinations:
- One small taro (about 80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = approximately 305 calories
- One slice of toast (75–80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = approximately 300 calories
- One small sweet potato (about 80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = approximately 305 calories
- One medium banana (about 80 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = approximately 305 calories
- One medium apple (about 70 calories) + one tea egg (about 75 calories) + one bottle of sports drink (about 150 calories) = approximately 295 calories
These combinations provide balanced nutrition, helping you refuel efficiently without overeating or feeling sluggish. Always listen to your body and choose foods that are easy to digest and energizing.