What You Should Eat After A Cardio Workout

In this article, we’ll take a look at what you should eat after your cardio workouts, depending on the intensity levels and duration of the workouts themselves.

What should you eat after a moderate cardio?

‘Moderate’ is generally a session that lasts for 30- to 45-minutes, and could include activities such as running or an exercise class. After a moderate cardio workout, your main focus shouldn’t be so much on refueling with food, but rather, you should focus on replenishing lost fluids. After a moderate cardio session, your caloric expenditure is probably still low.

So, after this type of workout, drink at least 8 ounces of water, and more if necessary (if you were dehydrated prior to your workout). Coconut water can also be a good substitute for regular water. Steer clear of sports drinks, however, as they might overload you with sugars that aren’t generally necessary after such relatively shorter workouts.

What should you eat after an intense cardio workout?

Intense workouts usually combine short bursts of pedal-to-the-metal activity followed by short rest breaks. This is known as anaerobic exercise, which will burn calories and typically result in an ‘afterburn’ effect due to excess oxygen consumption during and after the workout. Since you’ll continue to consume oxygen post-workout, you’ll continue to burn calories after the session as well.

In addition to replenishing with at least 8 ounces of water or coconut water, you should have a small meal consisting of proteins and carbs. The rule of thumb for the average person, according to the Academy of Nutrition and Dietetics, is to eat a meal with a carbohydrate/protein ratio of 3:1. Here are a few suggestions that follow the ratio:

A protein shake with a scoop of protein and a banana
Yogurt with berries
Tuna on whole-wheat bread
Cereal with milk
A bagel with eggs

What should you eat after a longer cardio session?

A longer session, such as training for a race, ups the ante a bit. As usual, drink plenty of water, coconut water, and in this case, sports drinks are acceptable, as you’ll need to replenish electrolytes lost during longer sessions. Then, stick with the tried-and-true light meal with a 3:1 ratio of carbs/proteins (meal suggestions are listed above).

There you have it. If you need to know when you should refuel after your cardio workouts, make sure to check out this article.

Related posts

Carb counting lesson #2: Simple and Complex Carbohydrates
If you’re type 2 diabetic you need to get your head around the different types of carbohydrates. We explain here what simple and complex carbs are with examples. For best health and blood sugar regulation, choosing complex carbs is the better choice. But, it’s also important to remember that many complex carbs are still high in overall […]
Carb counting lesson #1: How to lower blood sugar naturally through diet
How do you lower blood sugar naturally through diet?When you can focus on 2 things, great changes will occur – guaranteed! Read the full article at: diabetesmealplans.com For people with Type 2 Diabetes, counting carbs to limit them is not something natural. It needs time and efforts. DietSensor will help you by reading the carbs […]
Mediterranean diet ‘better than low-fat diet’ for cardiovascular risk
Following a whole food diet – such as a Mediterranean diet – may be more effective at reducing cardiovascular risk than a strictly low-fat diet, according to a 2014 research. Read the full article at: www.medicalnewstoday.com It is hard to figure out how we follow the American Heart Association’s recommendation saying that individuals should limit […]