What you should eat after a workout, according to science

It’s long been thought that the best post-workout snack is a protein-rich one. But new research suggests that carbohydrate may actually be more important than protein for maximizing your workout recovery.

Here’s what science says you should eat after a workout, whether your goal is to build muscle or simply to refuel.

If you want to build muscle…

 Researchers compared the effects of different post-workout meals on muscle protein synthesis (the process by which muscles repair and grow stronger).

They found that a carbohydrate-protein drink was most effective in boosting muscle growth, while a carbohydrate or protein drink was about equally effective compared to not drinking anything at all.

Interestingly, the protein-only drink actually blunted muscle growth compared to the carbohydrate-protein drink.

So, if your goal is to build muscle, a carbohydrate-protein drink is your best bet. A ratio of 4:1 carbohydrate to protein is a good place to start.

If you just want to refuel…

A different study found that when people ate a carbohydrate-protein meal after exercise, they had a lower heart rate and felt more energetic later in the day than when they ate a carbohydrate meal or no meal at all.

So, if you’re looking for a post-workout meal that will help you refuel and feel more energetic, a carbohydrate-protein meal is your best bet.

The Bottom Line

Whether your goal is to build muscle or simply to refuel, carbohydrate is more important than protein. A carbohydrate-protein drink is your best bet for building muscle, and a carbohydrate-protein meal is your best bet for refueling.