--- title: 6 Rules for Post-Workout Meals description: An ideal recovery meal goes beyond protein canonical: https://time.com/3712094/post-workout-meals/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2015-02-20T13:00:45.000Z article:modified_time: 2026-08-04T07:40:50.426Z article:section: Health og:title: 6 Rules for Post-Workout Meals og:description: An ideal recovery meal goes beyond protein og:url: https://time.com/3712094/post-workout-meals/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt82330fe0b07f8f03/69877f97f887dc01e1e8a23a/171310661-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 2707 og:image:height: 1523 og:image:alt: red-dumbbells-green-apple og:type: article twitter:card: summary_large_image twitter:title: 6 Rules for Post-Workout Meals twitter:description: An ideal recovery meal goes beyond protein twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt82330fe0b07f8f03/69877f97f887dc01e1e8a23a/171310661-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 6 Rules for Post-Workout Meals ## Video: Should I Eat Pizza? [Watch (HLS stream): Should I Eat Pizza?](https://cdn.jwplayer.com/manifests/NvpgAWn5.m3u8) (1:39)  _Published 2015-02-12. You might be surprised that four out of five health experts give pizza the thumbs up. But don’t be fooled: these are not greasy thumbs._ by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Feb 20, 2015 1:00 PM UTC  Bright red barbells with green apple: health and fitness Bright red barbells with green apple: health and fitnessGetty Images by [Health.com](https://time.com/author/health-com/) ## Health.com Contributor Feb 20, 2015 1:00 PM UTC As a [sports nutritionist](http://cynthiasass.com/about/who-is-cynthia-sass.html), I consult for pro teams and privately counsel professional and competitive athletes in numerous sports, as well as fitness enthusiasts. Pros and weekend warriors definitely have different nutrition needs, but they do have one thing in common: In order to get the most out of being active, everyone needs to eat properly to help their bodies recover from the wear and tear of exercise. Here are six rules to follow, and how to prevent overdoing it, which can cancel out the weight-loss benefits of breaking a sweat. **Eat within 30 to 60 minutes after exercise** If you’ve had a particularly tough workout, try to eat a “recovery” meal as soon as possible. Exercise puts stress on your muscles, joints, and bones, and your body “uses up” nutrients during workouts. Post-exercise foods are all about putting back what you’ve lost and providing the raw materials needed for repair and healing. In fact, it’s the recovery from exercise that really allows you to see results in terms of building strength, endurance and lean muscle tissue. Not recovering properly can leave you weaker as you go into your next workout and up your injury risk. **Think beyond protein** Protein is a building block of muscle, so it is important after exercise, but an ideal recovery meal should also include good fat (also needed for healing muscles and joints), as well as plenty of nutrient-rich produce and a healthy source of starch such as quinoa, sweet potato or beans. These foods replenish nutrients that have been depleted and provide energy to fuel your post-exercise metabolism. A great post-workout meal might be something like a smoothie made with either pea protein powder or grass-fed organic whey protein, whipped with fruit, leafy greens, almond butter or coconut oil, and oats or quinoa, or an omelet made with one whole organic egg and three whites, paired with veggies, avocado and black beans. ### QUIZ: Should You Eat This or That?  Which is better for you: Half cup of ice cream or 3 scoops of sorbet? Getty Images (4)  Answer: A half cup of ice cream If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat. Getty Images (5); Gif by Mia Tramz for TIME  Which is better for you: Real butter or spray on fake butter? Getty Images; Tara Johnson for TIME  Answer: Butter Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients. Getty Images (1); Gif by Mia Tramz for TIME  Which is better for you: A turkey burger or a sirloin burger? Getty Images (2) ![Answer: Sirloin burger
Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you \(and for the record, they aren't low-fat\). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings.](https://static.time.com/v3/assets/bltea6093859af6183b/blte1b297940ae4e4e0/6986970ce53aba0cb54d318e/sirloin-burger.gif?branch=production&width=1200&quality=75&auto=webp) Answer: Sirloin burger Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings. Getty Images (1); Gif by Mia Tramz for TIME  Which is better for you: Almonds or pretzels? Getty Images (2)  Answer: Almonds Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content. Getty Images (1); Gif by Mia Tramz for TIME  Which is better for you: Special K or eggs? AP; Getty Images  Answer: Eggs In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast. Getty Images (1); Gif by Mia Tramz for TIME  Which is better for you: Fat free salad dressing or regular salad dressing? Tara Johnson for TIME  Answer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt. Tara Johnson for TIME (5); Gif by Mia Tramz for TIME  Which is better for you: A low fat cookie or dark chocolate? Getty Images (2)  Answer: Dark chocolate “People believe fat free is calorie free,” says Keri Gans, a registered dietitian in New York City. “Go for the real thing.” Fat free cookies tend to be high in carbs, sugar and fake sugar. Try a nice piece of antioxidant-rich dark chocolate instead. Getty Images (2); Gif by Mia Tramz for TIME  Which is better for you: Low fat Greek yogurt or 100 calorie Yoplait yogurt? Tara Johnson for TIME  Answer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein. Tara Johnson for TIME (2); Gif by Mia Tramz for TIME **Read more:** [14 Ways to Add Quinoa to Your Diet](http://www.health.com/health/gallery/0,,20844296,00.html?xid=time-post-workout-021715) **Keep it real** The phrase “You are what you eat” couldn’t be more true. Nutrients from the foods you eat food are the foundation of the structure, function, and integrity of every one of your cells. Your body is continuously repairing, healing and rebuilding itself, and how healthy your new cells are is directly determined by how well you’ve been eating. In short, your body is essentially one big miraculous construction site that’s open 24/7\. So even if you’re lean and you burn a lot of calories, avoiding highly processed food and eating a clean, nutrient rich, whole foods diet can help you get the most out of all of your hard work. You’ll be rewarded with cells that function better and are less susceptible to premature aging, injury, and disease. **Read more:** [5 Reasons to Eat Healthier That Have Nothing to Do With Your Weight](http://news.health.com/2014/09/02/5-reasons-to-eat-healthier-that-have-nothing-to-do-with-your-weight/?xid=time-post-workout-021715) **Don’t overcompensate** If weight loss is one of your goals, it’s important to not overestimate how much extra food you “earned” working out. In fact, it’s incredibly easy to eat back all of what you’ve burned. For example, in a one-hour elliptical session, an average woman burns about 490 calories. A large salted caramel [Pinkberry](http://www.pinkberry.com/images/pdf/productbook%5Fp4%5Fp5%5F3.13.13%5Ffull.pdf) contains 444 calories, and a 32 ounce high-protein pineapple smoothie from [Smoothie King](http://www.smoothieking.com/menu/smoothies/fitness-blends/original-high-protein-pineapple) clocks in at 500 calories. Even if you don’t splurge on treats like these, you may be tempted to sneak a little extra almond butter or be less mindful of your oatmeal or fruit portions. Those extras can add up. And if you’re going to be eating a meal within an hour of finishing up a workout, you don’t _also_ need a post-exercise bar or snack. For more about how to prevent unwanted surpluses from interfering with your goals, check out my previous post [Help! Why Can’t I Lose Weight with Exercise](http://news.health.com/2013/03/21/help-why-cant-i-lose-weight-with-exercise/). **Read more:** [11 Ways to Stop Overeating After Your Workouts](http://www.health.com/health/gallery/0,,20849625,00.html?xid=time-post-workout-021715) **Rehydrate** If you sweat heavily, exercise in high humidity (which prevents cooling of the body), or your workouts last longer than 60 minutes, you probably need a sports drink rather than plain water during exercise. These beverages are designed to keep you well hydrated, but they also provide electrolytes to replace those lost in your sweat (like sodium, which makes sweat salty, and potassium, which helps regulate heart rhythm), as well as fuel to keep you going. If your workouts are less strenuous, shorter, climate-controlled or not so sweaty, plain H2O is probably fine. The general rule of thumb is to drink at least two cups of fluid two hours before exercise, another two cups 15 minutes prior, and a half-cup every 15 minutes during. Post exercise, aim for two cups of water (16 ounces) for every pound of body weight lost, and monitor the color of your urine—if you’re well hydrated it should be pale. **Read more:** [15 Foods That Help You Stay Hydrated](http://www.health.com/health/gallery/0,,20709014,00.html?xid=time-post-workout-021715) **Watch your alcohol intake** Many athletes and active people I work with enjoy imbibing a bit after working out. Alcohol in moderation is fine, but be sure to eat first to start the recovery process. Also, it’s important to know that alcohol has been shown to accelerate post-exercise muscle loss and the loss of muscle strength by as much as 40%. It can also interfere with replenishing glycogen, the storage form of carbohydrates you stock away in your muscles to serve as energy “piggy banks.” Less glycogen can translate into a lack of power or endurance during your next workout, so aim for moderation. **Read more:** [7 Ways to Keep Alcohol From Wrecking Your Diet](http://news.health.com/2013/10/24/7-ways-to-keep-alcohol-from-wrecking-your-diet/?xid=time-post-workout-021715) _Cynthia Sass, MPH, RD, is Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics._ [_This article originally appeared on Health.com._](http://news.health.com/2015/02/13/rules-for-post-workout-meals/?xid=time-post-workout-021715) _Read next:_ [_3 Breakfast Rules to Follow to Lose Weight_](http://time.com/3667174/weight-loss-breakfast-rules/?xid=time%5Freadnext) [_Listen to the most important stories of the day._](http://time.com/newsletter/the-brief/?sl%5Fautoplay=true&xid=spl-fullbrief-article) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3712094/post-workout-meals/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3712094/post-workout-meals/"},"headline":"6 Rules for Post-Workout Meals","datePublished":"2015-02-20T13:00:45.000Z","dateModified":"2026-08-04T07:40:50.426Z","description":"An ideal recovery meal goes beyond protein","url":"https://time.com/3712094/post-workout-meals/","keywords":["Exercise & Fitness","Exercise","Weight loss","Workout","Diet & Nutrition","Healthy Eating"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt82330fe0b07f8f03/69877f97f887dc01e1e8a23a/171310661-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Health.com","jobTitle":"Contributor","url":"https://time.com/author/health-com/"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt82330fe0b07f8f03/69877f97f887dc01e1e8a23a/171310661-copy.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"red-dumbbells-green-apple","caption":"red-dumbbells-green-apple","creditText":"Getty Images","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/exercisefitness/","name":"Exercise & Fitness"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/3712094/post-workout-meals/","name":"6 Rules for Post-Workout Meals"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"Should I Eat Pizza?","description":"You might be surprised that four out of five health experts give pizza the thumbs up. 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