Whether you just attended a fun fitness class, had a killer personal training session, or worked out on your own, it’s important to fuel your body with the right foods. It’s easy to overlook the role that recovery meals play in achieving various goals, especially if you’re already following a strict diet. However, at the end of the day, how you eat immediately after a workout will affect everything from muscle mass to inflammation. If you’re not sure where to start, the following tips will help.

Do:

Stay hydrated.

Nothing will leave you feeling worse upon leaving the gym than dehydration. Make sure to drink plenty of water during and after every fitness class, personal training session, and individual workout. If you’re dehydrated, your body will struggle to digest whatever you eat, even if it happens to be the perfect recovery meal.

Opt for a banana right away.

Bananas are the perfect post-workout snack, and you should have one before even leaving the gym. Bananas are just as effective at replacing nutrients and preventing inflammation as sugar-laden sports drinks.

Don’t:

Start with a heavy meal.

Regardless of how famished you feel after a tough personal training session or workout, wait 60 to 90 minutes before sitting down to a heavy meal. Your body needs nutrients right away to facilitate recovery, but it’ll absorb a simple piece of fruit or a protein shake a lot faster than it’ll be able to digest a hearty meal of meat and potatoes.

Let too much time pass before eating.

Your muscles need nutrients to stimulate the growth process about 15 to 30 minutes following a workout. Therefore, you should eat your recovery meal almost immediately. Unless you live in walking distance to the gym, you should probably bring a well-balanced meal with you.

For personalized diet advice tailored to your body composition and goals, turn to The Club Maui in Wailuku, HI. This fitness center has knowledgeable nutritionists on staff who are proud to help clients devise diet plans that work for their lifestyle and budget. To reach your goals even faster, members can take advantage of their personal training sessions or fitness classes. Learn more about their state-of-the-art facilities and luxurious amenities online, or call (808) 633-1765 to inquire about membership.