What To Eat And Drink Immediately After A Workout

Nutritionists and a doctor reveal how food can make or break all of those gains you’ve been striving for.

Research suggests that 3 in 10 Americans make New Year’s resolutions, and that 79% of them are related to health. Resolutions involving gym memberships, spin classes, outdoor runs or Pilates may spike in January, but for anyone hoping to have consistent gains, what you eat and drink immediately following a workout can matter.

Theories abound on everything from chocolate milk to kimchi fried rice, but certain foods and beverages can slow digestion, cause inflammation, hinder muscle repair or cause unwanted weight gain.

So, what truly helps ensure the fruits of your sweaty labors, and what are some of the worst things to eat and drink after a stint at the gym? To separate fact from fiction, we spoke with a doctor, nutritionists and dietitians focused on matters like digestion, building and repairing muscle, and weight management to learn what you should pack in your gym bag for postworkout power.

Foods That Help Build Muscle

Isa Kujawski, a functional registered dietitian, explained that the period immediately following a workout is known as the “anabolic window,” a time when the body is primed for nutrient uptake due to increased insulin sensitivity.