{"id":340270,"date":"2022-02-08T13:34:42","date_gmt":"2022-02-08T12:34:42","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=340270"},"modified":"2025-08-07T08:25:29","modified_gmt":"2025-08-07T06:25:29","slug":"what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/","title":{"rendered":"What to Eat After a Workout? The Best Foods and Supplements for Bodybuilders and Endurance Athletes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/#Why_eat_after_exercise\" title=\"Why eat after exercise?\">Why eat after exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/#What_will_post-workout_meals_and_dietary_supplements_help_with\" title=\"What will post-workout meals and dietary supplements help with?\">What will post-workout meals and dietary supplements help with?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/#The_importance_of_post-workout_supplementation_and_diet_for_strength_athletes\" title=\"The importance of post-workout supplementation and diet for strength athletes\">The importance of post-workout supplementation and diet for strength athletes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/#The_importance_of_post-workout_supplementation_and_diet_for_endurance_athletes\" title=\"The importance of post-workout supplementation and diet for endurance athletes\">The importance of post-workout supplementation and diet for endurance athletes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/#What_supplements_are_important_to_take_after_a_workout\" title=\"What supplements are important to take after a workout?\">What supplements are important to take after a workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/#What_should_the_ideal_post-workout_meal_contain\" title=\"What should the ideal post-workout meal contain?\">What should the ideal post-workout meal contain?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/#Tips_for_the_best_meals_after_strength_and_endurance_training\" title=\"Tips for the best meals after strength and endurance training\">Tips for the best meals after strength and endurance training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>What&#8217;s your first meal after you get home from the gym or running? You might reach for whatever you see first, or you might know exactly what your body needs after a workout and tailor your meals accordingly. If you&#8217;re not so sure about your post-workout diet and want to give your efforts the maximum boost towards faster results, you need to pay a little more attention to your post-workout food choices. <strong>This will improve recovery and prepare your body for the next workout,<\/strong> where you will then perform even better.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are exercising and trying to lose weight, improve performance or gain muscle, you should first of all pay attention to your daily diet. Even the most perfect post-workout meal won&#8217;t save you if you don&#8217;t address your diet for the rest of the day. Only with a well planned diet will you get all the benefits of an ideal post-workout food choices and supplementation.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"proc-jist-po-cviceni\"><span class=\"ez-toc-section\" id=\"Why_eat_after_exercise\"><\/span>Why eat after exercise?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A recreational athlete who goes for a run three times a week and an endurance or strength athlete who prepares for competitions, for example, in two phases, will approach their post-workout diet differently. It is also important to mention that athletes have different goals. Some exercise for fun and to feel good, others try to lose weight through exercise, and others strive for the best possible sports performance. <strong>The more demanding the athlete&#8217;s training schedule, the more important supplements and post-workout meals become.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1124x749.jpg\" alt=\"Why eat after a workout?\" class=\"wp-image-339451\" style=\"width:843px;height:562px\" title=\"Why eat after a workout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-1143693467-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"s-cim-pomuze-potreninkove-jidlo-a-suplementace\"><span class=\"ez-toc-section\" id=\"What_will_post-workout_meals_and_dietary_supplements_help_with\"><\/span>What will post-workout meals and dietary supplements help with?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A post-workout meal is not just a reward for your efforts. It is a way to quickly and efficiently replenish energy and nutrient stores that the body needs for proper recovery.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-doplni-energii\">1. Replenishes energy<\/h3>\n\n\n\n<p>Muscles use the stored carbohydrate <strong>glycogen<\/strong> for their function, which serves as a source of energy. This can be depleted quite quickly during training, especially in the case of demanding and intense sporting activities. <strong>Fast carbohydrates<\/strong> after exercise followed by a complex meal for overall body recovery will help with its effective replenishment. <span style=\"color: #ff6600;\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-ochrani-svaly\">2. Protects muscles<\/h3>\n\n\n\n<p>After exercise, the breakdown (catabolism) of muscle tissue prevails over its formation (anabolism). In the body, the breakdown of muscle tissue occurs for the gain of essential amino acids and the regeneration of overloaded muscles. This can be prevented by the <strong>intake of high quality and rapidly digestible proteins,<\/strong> which are the source of these amino acids. These can then help tip the scales of catabolism and anabolism in the right direction. <span style=\"color: #ff6600;\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-podpori-rust-svalu\">3. Promotes muscle growth<\/h3>\n\n\n\n<p>In addition to protecting muscles, protein is also essential for muscle growth. Thanks to a higher protein intake after exercise, the body suddenly has ample building blocks not only to repair <strong>muscle fibres damaged by exercise,<\/strong> but also for their development (hypertrophy and strength growth). <span style=\"color: #ff6600;\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"4-doplni-ztracenou-vodu-a-elektrolyty\">4. Replenishes lost fluids and electrolytes<\/h3>\n\n\n\n<p>During strenuous workouts, sweating leads to higher losses of fluids and minerals such as <a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnesium<\/a>, sodium, potassium, calcium or chloride. Sodium and potassium are the two main electrolytes that <strong>take care of optimal hydration<\/strong> in the body. In addition, these minerals are <strong>important for muscle function,<\/strong> so it is crucial to maintain a balanced amount of these in the body. Thus, by drinking fluids containing these electrolytes, you will effectively support proper hydration of the body. <span style=\"color: #ff6600;\" class=\"tadv-color\">[1\u20134]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"5464\" height=\"8192\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00038.jpeg\" alt=\"Benefits of post-workout meals\" class=\"wp-image-339466\" title=\"Benefits of post-workout meals\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"5-muze-snizit-bolestivost-svalu-po-treninku\">5. Reduces muscle soreness after exercise<\/h3>\n\n\n\n<p>Post-workout muscle soreness or DOMS (Delayed Onset Muscle Soreness) is mainly caused by damage to muscle fibres. Thanks to the rapid intake of proteins, vitamins and other substances, you will <strong>support the processes related to the healing of muscle tissue<\/strong> and overall recovery. <span style=\"color: #ff6600;\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-zvysena-ochrana-pred-zranenim-na-dalsim-treninku\">6. Effectively protects from injury at your next workout<\/h3>\n\n\n\n<p>Sufficient energy and nutrients are important for the proper function of muscles and the entire musculoskeletal system. If you have two training sessions in one day, <strong>without sufficient energy replenishment you are likely to become fatigued or exhausted, resulting in a higher risk of injury.<\/strong><span style=\"color: #ff6600;\"> [1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Reduced mineral stores and dehydration can also cause muscle cramps or difficulty concentrating on performance, which also pose a risk of injury. Here again, post-workout nutrition can help and significantly reduce or even eliminate these risks. <span style=\"color: #ff6600;\">[1-4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"7-podpora-imunitnich-funkci\">7. Supports immune function<\/h3>\n\n\n\n<p>After a strenuous workout, immunity can be weakened, resulting in a higher risk of illness. This is especially the case after prolonged endurance exercise, which depletes energy reserves. <strong>In addition to energy, the immune system may also lack amino acids<\/strong> that are important for its function. Early intake of rapidly digestible carbohydrates and protein after exercise can prevent this. <span style=\"color: #ff6600;\">[1-4]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>All the <strong>benefits of post-workout nutrition have an impact not only on performance but also on overall health.<\/strong> They are vital for pro runners, cyclists, bodybuilders, weightlifters, fitness enthusiasts and other active individuals who regard sport as part of their lifestyle.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Some of these benefits will be more important to you than others. If you do strength training you will appreciate the effect of post-workout nutrition on muscle growth more than, say, competitive cyclists or runners. For them, on the other hand, efficient energy replenishment is more important and determines their athletic performance.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"vyznam-potreninkove-suplementace-a-stravy-pro-silove-sportovce\"><span class=\"ez-toc-section\" id=\"The_importance_of_post-workout_supplementation_and_diet_for_strength_athletes\"><\/span>The importance of post-workout supplementation and diet for strength athletes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you exercise with your bodyweight, dumbbells or kettlebells, your goal is probably mainly to tone your physique, grow muscles and strength. With a well-adjusted post-workout food choices and&nbsp; supplements, you can effectively support these goals. This is because small micro tears in the muscles start to heal (regenerate) after the workout is over. As a result, the muscle strengthens and grows. However, this cannot be done without sufficient amount of protein, <strong>which is the source of the most important building material for muscles &#8211; amino acids.<\/strong> <span style=\"color: #ff6600;\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"bilkoviny-po-treninku-ziskejte-vetsi-a-silnejsi-svaly\">Protein after a workout: Builds bigger and stronger muscles<\/h3>\n\n\n\n<p>For muscle growth, it is essential to eat <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/20-foods-with-which-you-can-easily-add-protein-to-your-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">foods containing protein <\/a>throughout the day. This is the only way your body will have adequate building blocks (amino acids) to repair and build muscle mass. Another step you can take to make this process even more efficient is to consume protein right after your workout.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>At this time, intense muscle rebuilding (regeneration and growth) takes place.<\/strong> This is an opportunity that you can use to your advantage with timely protein intake to promote muscle hypertrophy. Increased muscle protein production in the body takes place 24 &#8211; 48 hours after exercise, which can be seen to some extent as the legendary anabolic window. It is the ideal time to replenish protein and begin rapid recovery of damaged muscles. <span style=\"color: #ff6600;\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"kolik-bilkovin-byste-meli-prijmout-pro-podporu-regenerace-a-rustu-svalu\">How much protein should you consume to support muscle recovery and growth?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>It is recommended to take 20 &#8211; 40g of protein or 10 &#8211; 12g<\/strong> of essential amino acids&nbsp;(<a aria-label=\"EAA (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/eaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a>, <a href=\"https:\/\/gymbeam.com\/bcaas\" class=\"ek-link\">BCAA<\/a>) within two hours after exercise.<\/li>\n\n\n\n<li>A protein drink provides rapid protein replenishment. For example,&nbsp; <strong><a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">whey protein<\/a><\/strong> with some leucine or BCAA are perfect&nbsp;for maximum anabolic potential.<\/li>\n\n\n\n<li>Over the course of the day, most strength athletes only need about <strong>1.4 &#8211; 2g of protein<\/strong> per kg of body weight (BW).<span style=\"color: #ff6600;\"> [5, 7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering what else will support muscle growth, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What to Eat and How to Exercise to Finally Gain Muscle?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,51652,59104,30271,60799,60667,58801,58687,56392,39076,36625 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"vyznam-potreninkove-suplementace-a-stravy-pro-vytrvalostni-sportovce\"><span class=\"ez-toc-section\" id=\"The_importance_of_post-workout_supplementation_and_diet_for_endurance_athletes\"><\/span>The importance of post-workout supplementation and diet for endurance athletes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Timely post-workout nutrient intake will also help runners, cyclists, swimmers, and other aerobic sports enthusiasts perform better. Such athletes <strong>especially need sufficient energy to cope with long and demanding workouts.<\/strong> During these, the muscles mainly use the stored carbohydrate glycogen for their function. The more intense the workload, the faster the body depletes glycogen, which brings a decrease in performance. <span style=\"color: #ff6600;\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sacharidy-po-treninku-rychla-regenerace-glykogenu\">Carbohydrates after a workout: Rapid glycogen recovery<\/h3>\n\n\n\n<p>Carbohydrates help athletes replenish glycogen stores. This is why endurance athletes often have a higher carbohydrate intake. Increased intake of fast carbohydrates right after exercise helps to replenish this energy source. This is because <strong>within two hours after exercise, the body has ideal conditions for glycogen production and storage<\/strong> in the muscles. The transporters that get this nutrient to the hungry muscles are on high alert, just waiting for their cargo to be delivered to the target &#8220;muscle station&#8221;. <span style=\"color: #ff6600;\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rapid carbohydrate replenishment is especially important for strength athletes or endurance athletes who <strong>exercise in two phases.<\/strong> This will help them speed up recovery and gain energy for their next workout. The same is also true for recreational athletes who go to the gym in the morning and then go for a run in the afternoon.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"748\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-748x1124.jpeg\" alt=\"Supplements after cardio workout\" class=\"wp-image-339642\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-748x1124.jpeg 748w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-266x400.jpeg 266w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4-1022x1536.jpeg 1022w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/WhatsApp-Image-2022-01-29-at-09.20.45-4.jpeg 1342w\" sizes=\"auto, (max-width: 748px) 100vw, 748px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"kolik-sacharidu-byste-meli-prijimat-pro-maximalizaci-glykogenovych-zasob\">How much carbohydrate should you take in to maximize glycogen stores?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you have <strong>another training session within four hours<\/strong> and want to restore glycogen stores as quickly as possible, it is recommended to take in <strong>1.2g of carbohydrate<\/strong> per kg of body weight (BW) every hour. Or a combination of <strong>0.8g of carbohydrate<\/strong> per kg of BW and <strong>0.2 &#8211; 0.4 g of protein<\/strong> per kg of BW. You can add some <a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>caffeine<\/strong><\/a><strong> (3\u20136 mg\/kg TH)<\/strong> to carbohydrates for even more efficient glycogen storage.\n<ul class=\"wp-block-list\">\n<li><strong>For a 65 kg woman, that would mean 52 g of carbohydrates and 13 g of protein every hour.<\/strong> This would be achieved, for example, by consuming 52 g of maltodextrin combined with 18 g of whey protein.<\/li>\n\n\n\n<li><strong>An 80 kg man should be consuming 65 g of carbohydrate and 16 g of protein every hour,<\/strong> which would mean having a post-workout drink containing 65 g of maltodextrin and 25 g of protein.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>After a workout,<\/strong> rapidly digestible carbohydrates in the form of <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sports gels<\/a>, maltodextrin, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/dextrose-1000-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dextrose<\/a> or the patented carbohydrate <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitargo<\/a> are just perfect.<\/li>\n\n\n\n<li><strong>Maintain a daily carbohydrate intake of 5 &#8211; 12 g per kg body weight.<\/strong> The upper intake limit is especially suitable in the racing and hard training mesocycle. For recreational athletes, such high carbohydrate intakes are definitely not necessary and sticking to the lower half of the recommended range is sufficient. <span style=\"color: #ff6600;\">[5]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"jake-doplnky-stravy-se-hodi-po-treninku\"><span class=\"ez-toc-section\" id=\"What_supplements_are_important_to_take_after_a_workout\"><\/span>What supplements are important to take after a workout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Liquid nutrition in the form of a post-workout drink is quickly digested and suit people who do not feel like solid food after exercise. Post-workout supplements <strong>make it easier for you to take in both carbohydrates and protein.<\/strong> They are often in the form of a soluble powder that you just mix with water in a shaker and drink.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Thanks to supplements, necessary nutrients reach the hungry muscles in a short period of time,<\/strong> in which the recovery cascade starts very quickly. You don&#8217;t have to rush anywhere and can eat later without worrying about losing your hard-earned &#8220;gains&#8221;.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you know you&#8217;ll get to a full solid meal soon after your workout (within two hours), dietary supplements aren&#8217;t a necessity for you.&nbsp;<\/li>\n\n\n\n<li>However, in the case of competitors or avid hobby athletes striving for the best results, I would recommend taking suitable supplements right after a workout.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jake-doplnky-stravy-zvolit-po-silovem-sportu\">What supplements to select after a strength workout?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Easily digestible proteins:<\/strong> <a href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Whey<\/a> or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">plant-based<\/a> protein. Can be enriched with <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bcaa-instant-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> or <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/eaa-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">EAA<\/a> for maximum anabolic effect. This is especially useful for plant proteins, which typically contain fewer essential amino acids.<\/li>\n\n\n\n<li><strong>Carbohydrates:<\/strong> easily digestible carbohydrates include grape sugar, fructose, dextrose, maltodextrin, Vitargo.<\/li>\n\n\n\n<li><strong>Complex liquid nutrition:<\/strong> the Gainer <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">FueGain<\/a> containing carbohydrates, protein, as well as vitamins, minerals and creatine. You have it all in one drink. <span style=\"color: #ff6600;\" class=\"tadv-color\">[5\u20139]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>If you&#8217;re wondering what other supplements can help you get the most out of your workout, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/5-effective-nutritional-supplements-you-should-not-miss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Essential Dietary Supplements and How to Use Them.<\/strong><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jake-doplnky-stravy-zvolit-po-vytrvalostnim-sportu\">What dietary supplements to consider after endurance sports?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Carbohydrates:<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">maltodextrin<\/a>, the patented carbohydrate <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/vitargo-energy-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Vitargo<\/a> or the complex supplement <a href=\"https:\/\/gymbeam.com\/fuecarb-gymbeam.html\" class=\"ek-link\">FueCarb<\/a>, which contains minerals (electrolytes) in addition to carbohydrates, will facilitate your carbohydrate intake.<\/li>\n\n\n\n<li><strong>Easily digestible protein:<\/strong> whey or <a href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">plant-based<\/a> protein, amino acids in the form of a BCAA drink or EAA instant mix.<\/li>\n\n\n\n<li><strong>Complex liquid nutrition:<\/strong> a&nbsp;<a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/gainer-true-gain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">gainer <\/a>that contains a combination of protein and carbohydrates is just perfect. <span style=\"color: #ff6600;\" class=\"tadv-color\">[5\u20139]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Learn more about nutritional supplements for endurance athletes in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-11-best-supplements-for-running-cycling-and-other-endurance-sports\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Best Nutritional Supplements for Running, Cycling and Other Endurance Sports.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"jake-dalsi-doplnky-po-treninku-mohou-sportovci-zaradit-pro-podporu-regenerace\">What other post-workout supplements can athletes include to support recovery?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/electrolyte-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Electrolytes:<\/strong><\/a> They help replenish magnesium, sodium, potassium, chloride and other minerals that are lost from the body through sweat and are important for muscle function and overall health.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/omega-3-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Omega 3:<\/strong><\/a> Helps to reduce inflammation and post-workout muscle damage. Promotes regeneration.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Creatine:<\/strong><\/a> In quantities of 3 &#8211; 5g, it will support the regeneration of energy sources efficiently. <span style=\"color: #ff6600;\" class=\"tadv-color\">[8\u20139]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1708\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436.jpeg\" alt=\"Foods and supplements after running\" class=\"wp-image-339524\" style=\"width:843px;height:563px\" title=\"Foods and supplements after running\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436.jpeg 2560w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-1124x750.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-1536x1025.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-2048x1366.jpeg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/image00002-scaled-e1643886422436-768x512.jpeg 768w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"co-by-melo-obsahovat-idealni-potreninkove-jidlo\"><span class=\"ez-toc-section\" id=\"What_should_the_ideal_post-workout_meal_contain\"><\/span>What should the ideal post-workout meal contain?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you have managed to drink liquid food after a workout, you don&#8217;t have to rush to eat. Otherwise, it&#8217;s fine to have a meal within two hours post your workout. When you prepare it, keep in mind that it should contain a <strong>serving of protein, carbohydrates and a smaller amount of fat.<\/strong> If you also add fruit and vegetables, you will increase the vitamin and mineral content.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-bilkoviny-po-treninku\">1. Protein after a workout<\/h3>\n\n\n\n<p>It will help replenish amino acids, which the body will then use to <strong>repair and build muscle mass.<\/strong> It will also promote satiety, so your meal will satisfy you for longer.<span style=\"color: #ff6600;\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Good proteins:<\/strong> lean meat, fish, tofu, tempeh, eggs, egg whites, a scoop of protein.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-sacharidy-po-treninku\">2. Carbs after a workout<\/h3>\n\n\n\n<p>Thanks to <strong>carbohydrates, you replenish energy in the form of glycogen.<\/strong> Ideal are complex carbohydrates that are released gradually and keep you full for a longer period of time. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Good carbohydrates:<\/strong> <a href=\"https:\/\/gymbeam.com\/gluten-free-fine-oats-gymbeam.html\" class=\"ek-link\">Oats,<\/a> rice, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a>, couscous, pasta, potatoes, sweet potatoes, bulgur, tortilla, or whole grain bread.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Carbohydrates can also be found in fruit and vegetables. These are a source of fast sugars (especially fruit),<strong> fibre, vitamins, and minerals.<\/strong> After a workout, you will replenish important micronutrients that contribute to the maintenance of immune function and the smooth running of the whole body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>After a workout, a banana, peeled apple, pear, or orange will come in handy to give you a quick supply of sugars.&nbsp;<\/li>\n\n\n\n<li>Amongst the vegetables, chopped lettuce, spinach, peeled cucumber or even steamed carrots, zucchini, aubergines tomatoes are suitable for better absorption.&nbsp;<\/li>\n\n\n\n<li>Have a smaller portion of these superfoods and save the rest for another time of the day.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are wondering what fruits and vegetables contain and whether they lose beneficial substances during freezing, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/are-fresh-fruits-and-vegetables-healthier-than-frozen-or-canned\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Are Fresh Fruits and Vegetables Healthier than Frozen and Canned?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-tuky-po-treninku\">3. Fats after a workout<\/h3>\n\n\n\n<p>Fats in general are important for <strong>vitamin absorption<\/strong> and are also involved in maintaining hormonal health. However, be more careful with the amount of fat you consume after a workout. In excess, they could slow down the digestion of other nutrients you need to get to your muscles as soon as possible. But if you&#8217;ve already managed to drink your post-workout nutrition, you don&#8217;t have to worry as much about more fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Good fats:<\/strong> <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">nut butter<\/a>, olive oil, <a class=\"ek-link\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/pure-ghee-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ghee<\/a>, coconut oil. <span class=\"tadv-color\" style=\"color: #ff6600;\">[10]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-1124x749.jpg\" alt=\"Protein and carbohydrates after a workout\" class=\"wp-image-339568\" style=\"width:843px;height:562px\" title=\"Protein and carbohydrates after a workout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/Copy-of-IMG-20200210-WA0016.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"tipy-na-nejlepsi-jidla-po-silovem-a-vytrvalostnim-treninku\"><span class=\"ez-toc-section\" id=\"Tips_for_the_best_meals_after_strength_and_endurance_training\"><\/span>Tips for the best meals after strength and endurance training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The following meals are simple to prepare and can be made before you say the word &#8220;recovery&#8221;. You can use them for meal prep and just reheat them after your workout.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"1-kase-s-proteinem-a-orechovym-maslem\">1. Porridge with protein and nut butter<\/h3>\n\n\n\n<p>A lot of people love oat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/instant-buckwheat-porridge-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rice<\/a> or buckwheat porridge. It is simple to prepare, easy to digest, and if you mix in a protein, a piece of your favourite fruit, and a teaspoon of peanut butter, you get a complex meal. The <strong>aforementioned rice porridge is the fastest to digest,<\/strong> so it can be an ideal post-workout option.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p id=\"inspirovat-se-muzete-nasimi-recepty-na\"><strong>Get inspired with our recipes: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-post-workout-high-protein-porridge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Oats with Protein, Peanut Butter and Fruit<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-pre-workout-rice-porridge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Rice Porridge Ready in Seconds<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"2-vejce-s-pecivem-a-zeleninou\">2. Eggs with bread and vegetables<\/h3>\n\n\n\n<p>Eggs are a favourite food with a high content of valuable nutrients. However, they have a higher fat content in the yolk, so it is better to combine whole eggs with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">egg whites.<\/a> Prepare them boiled or scrambled. Try an omelette, or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-breakfast-egg-muffins-with-cottage-cheese-ham-and-tomatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">egg muffins<\/a>. Add wholemeal bread as a source of carbohydrates and some fresh vegetables to get valuable vitamins and minerals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about eggs, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-great-reasons-to-eat-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Reasons to Eat Eggs.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"3-jogurt-s-musli-nebo-granolou-a-ovocem\">3. Yoghurt with muesli or granola and fruit&nbsp;<\/h3>\n\n\n\n<p>There&#8217;s nothing easier than grabbing 0% white or Greek yoghurt from the fridge, topping it with your favourite <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-granola-with-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">granola<\/a> or <a href=\"https:\/\/gymbeam.com\/bio-muesli-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">muesli<\/a> and adding a sliced banana. In no time at all, you&#8217;ll have a tasty snack that&#8217;s sure to fill you up. The yoghurt also goes perfect with oats and a few nuts and freeze-dried fruit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to try something new and refreshing, check out our recipe <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-frozen-yoghurt-with-fruit-chocolate-granola-and-nuts\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Frozen Yoghurt with Fruit, Chocolate Granola and Nuts.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1124x749.jpg\" alt=\"Yoghurt with granola after a workout\" class=\"wp-image-339627\" style=\"width:843px;height:562px\" title=\"Yoghurt with granola after a workout\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"4-ovocne-smoothie-s-proteinem-jogurtem-nebo-tvarohem\">4. Fruit smoothie with protein, yoghurt or cottage cheese<\/h3>\n\n\n\n<p>A smoothie is the ideal choice when you don&#8217;t have time to prepare a larger meal and need an easily digestible source of nutrients. But during preparation be careful not to forget anything or overdo it with the amount of fruit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"jak-si-pripravit-vyvazene-smoothie\">How to prepare a balanced smoothie?<\/h4>\n\n\n\n<ol style=\"list-style-type:1\" class=\"wp-block-list\">\n<li><strong>Choose a fluid<\/strong> &#8211; plain water, milk, vegetable drink (almond, soy, rice) or <a href=\"https:\/\/gymbeam.com\/bio-coconut-water-powder-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">coconut water<\/a>.<\/li>\n\n\n\n<li><strong>Add one serving of fruit<\/strong> &#8211; banana, kiwi, pear, peach, blueberries, raspberries.<\/li>\n\n\n\n<li><strong>Add protein<\/strong> &#8211; protein powder, low-fat yogurt or cottage cheese.<\/li>\n\n\n\n<li><strong>Choose a source of fat<\/strong> \u2013 peanut, almond, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-butter-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cashew<\/a> or other nut butter.<\/li>\n\n\n\n<li><strong>Add some sweetness<\/strong>&nbsp;\u2013 cinnamon, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-cocoa-powder-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">cocoa<\/a>, low calorie <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calorie-free-chocolate-syrup-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">syrup<\/a> or other sweetener.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also take inspiration from our recipe: <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-refreshing-protein-smoothie-from-forest-fruit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Refreshing Forest Fruit Protein Smoothie<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"5-proteinove-wafle-nebo-palacinky-s-ovocem\">5. Protein waffles or pancakes with fruit<\/h3>\n\n\n\n<p>If you&#8217;re a lover of sweet foods, <strong>protein-packed pancakes or waffles<\/strong> are sure to please your palate. And you can eat these foods not only for breakfast! Feel free to enjoy some pancakes after your workout and they will help you replenish all the important nutrients. For the quickest and easiest preparation, reach for a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein waffle and pancake mix<\/a>. Then serve them with yogurt, a dollop of nut butter and fresh fruit or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/jammy-spread-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">jam.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>You can try:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-3-recipes-for-delicious-and-fluffy-pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Fluffy Pancakes Three Ways<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-banana-oat-pancakes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Banana Oats Pancakes<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-kefir-pancakes-full-of-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kefir Pancakes with Protein<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"6-pecivo-s-kvalitni-sunkou-syrem-nebo-pomazankou\">6. Bread with quality ham, cheese or spread<\/h3>\n\n\n\n<p>You&#8217;ll appreciate sliced bread or a bagel with cheese or spread when you don&#8217;t have time to prepare a hot meal. Good quality ham, low-fat cheese or sliced tofu are ideal for bread, ideally wholemeal. <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-home-made-spreads-in-3-ways\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Homemade spreads<\/a>&nbsp;with <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tuna<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/sardines-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sardines<\/a> or eggs are also great. Just be careful how much fat you add to the spreads.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"708\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1124x708.jpg\" alt=\"What to eat after a workout?\" class=\"wp-image-339606\" style=\"width:843px;height:531px\" title=\"What to eat after a workout?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1124x708.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-400x252.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-1536x967.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/iStock-537725688-2048x1290.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"7-libove-maso-nebo-ryby-s-prilohou-a-zeleninou\">7. Lean meat or fish with sides and vegetables<\/h3>\n\n\n\n<p>You <strong>don&#8217;t have to spend hours in the kitchen<\/strong> if you want a hot meal after your workout. Fish or chicken dishes, including side dishes and vegetables, can be done in thirty minutes. If you can&#8217;t manage to cook after your workout, prepare your food ahead of time and then simply reheat it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hunger after a workout will bring the taste for the following:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-juicy-chicken-breast-in-orange-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Juicy Chicken Breasts in Orange Sauce<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-roasted-caprese-chicken\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Baked Chicken Caprese<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-creamy-tagliatelle-pasta-with-salmon-and-ricotta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Creamy Tagliatelle Pasta with Salmon and Ricotta<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"8-rostlinne-alternativy-masa-s-prilohou-a-zeleninou\">8. Plant-based meat alternatives with side dishes and vegetables<\/h3>\n\n\n\n<p>You will appreciate these meals whether you are a fan of a plant-based diet or would like to <strong>diversify your diet.<\/strong> You can try <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">seitan<\/a>. The advantage is that you don&#8217;t have to cook tofu or tempeh. However, they usually taste better saut\u00e9ed in a pan with spices and vegetables. Quinoa, rice, pasta, or gnocchi are also a good choice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Try our recipes and see for yourself that tofu or tempeh can taste really great.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Try for example:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pumpkin-curry-with-pan-fried-tofu-and-jasmine-rice\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pumpkin Curry with Baked Tofu and Jasmine Rice<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pad-thai-noodles-with-tempeh-and-fresh-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pad Thai Noodles with Tempeh and Fresh Vegetables<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-pumpkin-gnocchi-with-tofu-and-spinach\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Pumpkin Gnocchi with tofu and Spinach<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"9-wrap-s-kurecim-masem-nebo-tunakem-a-zeleninou\">9. Wrap with chicken meat or tuna and vegetables<\/h3>\n\n\n\n<p>When you come home hungry after your workout, you can prepare a tasty wrap in a few minutes. <strong>Just take a tortilla,<\/strong> wrap it with roasted chicken or tuna, chopped vegetables, add yogurt or avocado dip and you&#8217;re done. If you add some cheese to the wrap and let it bake for a while in a panini grill, oven or microwave, you&#8217;ll get a decicious meal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>You can find inspiration in our fitness recipes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-wrap-with-avocado-spread-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Tuna Wrap with Avocado Dip and Vegetables<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quesadilla-with-tuna-and-tomato-salsa\/\">Quesadilla with Tuna and Tomato Salsa<\/a><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quesadilla-with-tuna-and-tomato-salsa\/\">&nbsp;<\/a><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-749x1124.jpg\" alt=\"Tips for post-workout snacks\" class=\"wp-image-339538\" title=\"Tips for post-workout snacks\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/02\/DSC09977-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\" id=\"10-fitness-kolac-nebo-mug-cake\">10. Fitness cake or mug cake<\/h3>\n\n\n\n<p>You can also enjoy a post-workout cake or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mug cake <\/a>after a gym session or run. If you make it with wholemeal flour, use less fat and sugar, and enrich it with a protein powder or cottage cheese, you&#8217;ll have a healthy and nutritious meal.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Try for example:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-moist-high-protein-carrot-cake\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Moist Carrot Cake Full of Protein<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-healthy-mole-cake-in-a-glass\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Healthy &#8216;Mole Cake&#8217; in a Glass<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"11-bonusovy-bod-rychle-potreninkove-snacky\">11. Bonus point: Quick post-workout snacks<\/h3>\n\n\n\n<p>Various <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/snacks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>snacks<\/strong><\/a> containing both carbohydrates and protein are also a great way to stave off post-workout hunger. You can carry them in your sports bag and have them available at any time. You can use these snacks when you can&#8217;t eat right after a workout or need a quick source of energy. Always keep an eye on the ingredients when it comes to these goodies. Some of them might have too much fat or lack some of the nutrients, but you can solve this by adding protein or fruit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tips for post-workout snacks: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Milkshake<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Protein bar<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Protein cookies<\/a><\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-flapjack-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Proteinov\u00fd Flapjack (opens in a new tab)\">Protein flapjack<\/a><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"co-si-z-toho-vzit\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Food and supplements after a workout play an important role in nutrition. <strong>They will help you fight off hunger and support your efforts and goal achievement.<\/strong> Right after a workout, it is easiest to choose a post-workout protein drink containing a source of carbohydrates. This will replenish important nutrients in no time, which will restore your energy stores and speed up your recovery.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Then you can prepare one of the mentioned meals, which are perfectly suitable after strength workout, running or cycling. If everything fits well into your daily nutrient intake, you will maximally support your sporting performance and training ambitions.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you liked this article and took away useful information, please share it with your friends. Thanks to this, they will also learn what food is ideal to prepare after a workout.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainers\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>What to eat after a workout? In this article you will find practical advice on supplements as well as tips on meals that are great after strength or endurance training. <\/p>\n","protected":false},"author":129,"featured_media":339422,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6689,7349,6497,7253],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-340270","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-cardio","9":"tag-nutrition","10":"tag-nutritional-supplements","11":"tag-strength-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What to Eat After a Workout? The Best Foods and Supplements for Bodybuilders and Endurance Athletes - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Post-workout nutrition is important for muscle recovery and growth. Learn about the best supplements and tips for post-workout meals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-after-a-workout-the-best-foods-and-supplements-for-bodybuilders-and-endurance-athletes\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What to Eat After a Workout? The Best Foods and Supplements for Bodybuilders and Endurance Athletes - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Post-workout nutrition is important for muscle recovery and growth. 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