Meal Prepping 101: How to Plan Your Post-Workout Nutrition

September 12, 2023 • Sarah Grace Meckelberg, RD

We all know how important proper nutrition is to prepare you for physical activity, but what exactly should you eat after you finish that last rep or take that last stride? Or maybe you have an idea of what to eat, but how much thought have you given to the ratios of macronutrients or portion sizes?

Because I get these questions from my clients all the time, I want to share my insights on post-workout nutrition with Thorne readers. But before I share my snack secrets, let’s get an idea of how to think about our macronutrient needs.

Post-workout nutrition

Let’s start with protein! According to the FDA’s Recommended Daily Allowance, you need 0.36 grams of protein per pound of body weight.¹ For example, a 150-pound person would need 54 grams of protein daily. However, that number is higher if you’re active, and, if you do strength training, then it could be triple that amount! Ensure you get enough protein post-workout (15-20 grams) to support your recovery with something like Thorne’s Whey Protein Powder, which provides 21 grams of protein per serving.

When it comes to carbs, you don’t need a lot of extra fuel for lower-intensity exercise and workouts that last less than 30 minutes. But don’t count out the carbs! The latest Dietary Guidelines for Americans (2020-2025) state that carbohydrates should make up 45-65 percent of an adult’s total daily calories.² So, for a 2,000 calorie per day diet, that’s 900-1,300 calories, or 225-325 grams of carbohydrate daily.³

Don’t worry if these numbers seem overwhelming. At the end of the day, remember everyone’s body is different and these are just guidelines to steer you in the right direction. Here are three individual workout factors to keep in mind.

1. Cardio versus strength exercises

Any exercise is great for your health, but when it comes to recovery, the type of workout you do impacts your refueling plan. Remember, if you’re doing long cardio (we’re talking over an hour), then you’re burning through your glycogen stores, and you’ll need a lot more carbohydrates to make up for the supply you just used up. A good range is a 2:1 to 4:1 ratio of carbs to protein.

The rules of the game change when it comes to strength work. While you still definitely need carbs, you’ll want to incorporate more protein to repair those microtears in your muscles. Aim for a 1:1 to 2:1 ratio of carbs to protein.

2. Stay hydrated

During exercise, you lose electrolytes and water as your body regulates your internal temperature. There’s no question that water is your best friend, but it’s only part of the equation; you also need to replace your electrolytes.

Consider mixing in Thorne’s Catalyte. Catalyte stands apart from sports drinks because it’s formulated based on the typical ratio of electrolytes found in sweat – sodium, chloride, potassium, calcium, and magnesium. In addition it contains the amino acid taurine, which helps hydration on a cellular level.* And other nutrients often lost in sweat – B vitamins, vitamin C, zinc, and chromium – are included in Catalyte, which are rarely included in most sports drinks.

3. Stretch it out

It’s easy to overlook the benefits of stretching – at least until you get injured. It might be tempting to skip this part of the workout (especially if you’re short on time), but those few minutes can be the difference between a frustrating setback and a great workout.

If you’ve dealt with delayed-onset muscle soreness (DOMS), you can appreciate the importance of stretching!

Now, on to the reason you’re here – post-workout meals and snacks! Let’s break this down into two scenarios:

Dense meal ideas

Within an hour of completion, when you’re ready for a full meal.

2-3 eggs with toast and fruit
Protein waffles with fruit
A “Choose Your Own Adventure” smoothie
A turkey and cheese sub with a piece of fruit
A 4-6 ounce chicken breast, roasted vegetables, and sweet potatoes

Light meal ideas

When you’re not ready for a meal but you need to refuel.

A glass of chocolate milk
A protein shake (fruit blended in for carbs)
A small bowl of Greek yogurt + fruit
A protein bar (15-20 mg protein)

A word from Thorne

Optimize your recovery with a good pre-workout protocol. Check out our newest supplement, Pre-Workout Elite. Support your recovery with the right protein powder! Find the right one for you by taking our protein powder quiz.

For more information on pre- and post-workout nutrition, check out these Take 5 Daily articles:

References