Refuel, rebuild, and rehydrate and you will continue to reap the benefits of your workout! The key is to balance carbohydrates, protein, and fluids within 45 minutes of your exercise routine, whether that be strength training, high intensity interval training, running, yoga or a brisk walk.
Your main goal is to stimulate muscle growth and restore glycogen and proteins, the preferred fuel source during a high intensity workout. Proteins will help repair and build muscle by giving your body back the amino acid needed to aid in this process. Carbs will replenish glycogen that was used as fuel as you worked out. And most importantly, replenish your fluids: water, water, and more water - unless you need electrolytes after being in the heat for an extended period, in that case a sports drink or coconut water are the healthiest options.
A good guide regarding how many grams of carbohydrates and proteins to consume is a 2 to 1 ratio. It does depend on gender and body weight, but 50 grams of carbs and 25-35 grams of protein is the average recommendation. As for water, the general rule of thumb is to drink half your body weight in ounces daily.
Muscle recovery and restoration are different for everyone. Find out what works best for you by tweaking your food plan accordingly. Just remember to avoid sugar, too much fat, and fried foods!
Here are a few meal ideas to get you started:
Eggs and whole grain avocado toast
Smoothie with protein powder, fruits, and vegetables
Grilled chicken with roasted veggies and rice
Greek yogurt with veggies and granola
Salmon and sweet potato