The best way to Structure Post-Workout Meals
Eat whole grains, fruits and vegetables, lean protein and other foods that are low in fat. Whole grains should occupy about a fourth of your plate. Some examples are whole-grain pasta, bread, rice, noodles or a baked potato. Aim for 3 to 4 ounces of lean protein like baked, skinless chicken, turkey or lean roast beef. Grilled vegetables or a salad should take up half of your plate. Avoid heavy cream sauces, butter, fried foods and high-fat meats.
Avoid high-fiber and high-fat foods as well as alcohol and sugary drinks — juice, soda and sweet tea. Water is the best way to rehydrate post workout. For every pound you lose during exercise, consume 16 to 24 ounces of water or sports drink. For example, if you lose 2 pounds during your workout, you need to drink 32 to 48 ounces to rehydrate.