Northbrook, Ohio
3044 Aries Ct
Cincinnati, OH 45251
(513) 602-2697

5 Tips for Refueling Post-Workout December 13, 2018

Northbrook, Colerain
5 Tips for Refueling Post-Workout, Colerain, Ohio

Clean eating after a workout is essential for repairing muscles and replacing the energy you’ve burned. Whether you’re a distance runner, powerlifter, or general fitness enthusiast, incorporating supplements and healthy meals into your fitness regimen will help you maximize your performance and results. If you’re seeking ways to refuel after an intense workout, here are some tips for replenishing your body.

How to Refuel After a Workout

1. Use Intensity as Your Guide

Most athletes can recover naturally from rigorous workouts in a two-day period. Consuming a well-balanced recovery meal speeds this process up, which is especially important if you train frequently. While low-intensity or shorter workouts may only require a snack, such as a banana and peanut butter, intense sessions demand a full recovery meal to help rebuild muscles and restore energy.

2. Time It Wisely

Try to have your recovery meal within 30 minutes to an hour after you finish your exercise routine. If your workout was intense, you should eat every two hours for approximately six hours. This allows you to fully replenish your energy and supports full muscle reparation. You should also incorporate pre-workout supplements into your routine to ensure your body gets all of the nutrients it needs to perform its best.

3. Choose a Good Source of Protein

In order to repair, preserve, and strengthen your muscles, protein is crucial after a workout. You should try to consume about 15 to 25 grams of protein after your exercise routine. Lean meat, eggs, cottage cheese, and salmon are some healthy protein options. Be sure that you don’t consume strictly protein, however. Protein rebuilds the muscles, but it doesn’t provide enough energy to refuel.

4. Don’t Forget Carbohydrates

supplementsCarbohydrates play an essential role in replenishing glycogen, the type of glucose the body stores for future energy. The ratio of carbohydrates to protein is important for balancing energy replenishment with muscle repair. You should get carbs in within a one-hour window after your workout, as glycogen replacement occurs fastest then. Vegetables, fruits, and whole grains are good sources of carbs. To accompany these foods, you should use pre-workout supplements for an added energy boost.

5. Drink Plenty of Water

If you’re sweating a lot during your workout, it’s important to drink a lot of water afterward and through the rest of the day. For workouts under an hour, stick to water. If you’re having a longer session or running a distance race, you should sip a sports drink for added fuel. After the workout, drink chocolate milk, as it’s rich in protein.


Athletes who want to enrich their bodies with the nutrients needed to power through intense workouts and meet their exercise goals should turn to Skwäd Supplements. Based in the Greater Cincinnati, OH, area, this local company provides safe and affordable pre-workout supplements, including blueberry-flavored powders. Visit them online to learn more about their products, or call (513) 602-2697 to speak with a member of their team. 

Other Announcements, Events and Deals from Skwad Supplements
How to Stick With Your Fitness Resolution for 2019, Colerain, Ohio
At the start of a new year, many people decide to make health and fitness a top priority. However, a good number of well-intentioned people fall off the wagon around February. To more
How Pre-Workout Supplements Enhance Your Gym Session, Colerain, Ohio
When you’re hitting the gym almost on a daily basis, you can lose motivation if you start to plateau in performance. A pre-workout supplement can help you overcome any more
3 Ways Exercise Can Alleviate Stress, Colerain, Ohio
Long hours loaded with stress can easily bog you down, and you may find yourself making unhealthy lifestyle choices because of it. It’s important to manage your stress properly, and more
A Beginner's Guide to Preworkout Supplements, Colerain, Ohio
Every athlete knows that gym time is only the beginning of reaching goals; you need to focus on fueling your body before and after workouts to maximize results. Many exercise more