Just ask Lea Davison<\/a>. When the two-time Olympic mountain biker worked with a nutritionist some 10 years ago to dial in her post-workout fueling plan, she \u201creally noticed the difference,\u201d describing a reduction in rabid hunger and a feeling of being \u201cstronger all around.\u201d<\/p>\n When curating a post-workout snack or meal, folks should look for two main things: carbs and protein, says Hill. Carbs help reduce inflammation, boost immunity, and stimulate the release of insulin, a muscle-building hormone that also helps refill your body\u2019s glycogen stores (your muscles\u00a0 energy source). Protein helps refill your glycogen stores as well, and also halts muscle breakdown and promotes the growth of new muscle, Hill explains. Moreover, when combined, carbs and protein reduce cortisol, a hormone that causes muscle breakdown.<\/p>\n Athletes should consider foods rich in antioxidants like fruits and vegetables, and omega-3s like nuts, seeds, and fish, as they tamp down inflammation and further assist in the recovery process, Hill explains. It\u2019s also important to keep in mind hydration<\/a> and electrolyte replenishment, especially sodium and potassium.<\/p>\n When it comes to carbs and protein, the amount you consume matters. After an intense workout, look for a three-to-one ratio of carbs to protein, or closer to a two-to-one ratio if your goal is weight loss, says Hill. You can calculate your target amount of protein in grams by dividing your bodyweight in kilograms in half. Then, multiple that figure by two or three to get your carbohydrate value in grams, Hill explains.<\/p>\n For example, with the three-to-one ratio, someone who weighs 150 pounds (68 kilograms) would have a target protein goal of 30 to 35 grams and a target carbohydrate goal of 90 to 105 grams. Keep in mind this guidance applies only to intense workouts\u2014the type that leave you sweaty, tired, and potentially sore the next day. Following a gentler workout\u2014say, a yoga session or quick 20-minute strength routine\u2014these specific ratios aren\u2019t as important, says Hill, who recommends folks in those scenarios just follow their general eating patterns for the day.<\/p>\n Last tip: Pay attention to timing. Women should aim to eat their protein amount within 30 minutes of a workout. That\u2019s because certain hormone fluctuations that occur in women post training can accelerate muscle breakdown, explains Hill, and getting in protein quickly can help combat that. Women can eat their carbs alongside the protein, or eat the carbs separately up to two hours after the workout. The guidance is a little less strict for men: so long as they eat both the protein and carbs within two hours of exercising, they\u2019ll reap the benefits.<\/p>\n Need some inspiration for your next post workout meal? We tapped two-time Olympic mountain biker Davison and four other elite athletes to learn what they typically feast on after a tough training session.<\/p>\n Pro snowboarder and Olympic silver medalist Julia Marino <\/a>usually gravitates towards a smoothie with a mixture of frozen fruit, coconut milk, yogurt, and protein powder. \u201cIt\u2019s not too heavy,\u201d says Marino of her go-to snack. \u201cWhen I\u2019m done working out and pretty warm, I\u2019m craving something light and colder that\u2019s easily digestible.\u201d<\/p>\n Meagan Martin<\/a>, a pro climber and American Ninja Warrior women\u2019s champion, is also a fan of the post workout smoothie. Her concoction often features a mix of frozen fruits and veggies (like banana, pineapple, blueberries and spinach), along with cinnamon, chia seeds, almond milk, almond butter, and sometimes whey protein. \u201cI have this after any workout,\u201d says Martin. \u201cWhether it\u2019s a climbing session or a cardio workout, it\u2019s just the thing my body needs.\u201d<\/p>\n Hill, the nutritionist, endorses these types of smoothies as a great way to get antioxidants, hydration, and protein following a workout. Just be sure to pay attention to portion sizes to ensure you\u2019re hitting a good ratio of carbs to protein, she advises.<\/p>\n During cold months, Davison frequently refuels with a fruit smoothie, similar to the ones described above. But after a long ride on hot days, she favors a DIY slushie: She blends a scoop of unflavored protein powder with lemonade and frozen, locally-picked strawberries.\u201cIt’s easy to drink,\u201d she says, adding that the tartness of the lemonade helps counterbalance the sweet chews, bars, and gummies she consumes during her ride. If her workout concludes at home, she\u2019ll quickly whip this up within the 30-minute recovery window, or, if she\u2019s ending a ride at a trailhead, she\u2019ll make it in advance and stash it in a Yeti cooler so it stays chilled.<\/p>\n This concoction, says Hill, offers \u201cgreat hydration\u201d and electrolytes in addition to protein. The strawberries and lemonade (so long as it\u2019s sugared) provide carbs, she adds. If you\u2019re making this at home, Hill recommends monitoring the portion size to ensure the carb to protein ratio is sufficient.<\/p>\n Adidas-sponsored athlete Chris Nikic<\/a>, who in October became the first person with Down syndrome<\/a> to finish the Ironman World Championship, is a Chipotle devotee. The 23-year-old athlete\u2019s favorite food is rice, and every day for lunch he orders a heaping burrito bowl with all the fixings: brown and white rice, brown and black beans, chicken, veggies, corn, cheese, and guacamole. The end result is \u201ca four-pound bowl,\u201d says Nikic, who is currently training for the Tokyo Marathon and notes the meal tastes best after a run.<\/p>\n Nikic\u2019s go-to is a \u201cgreat option,\u201d says Hill. It provides protein, lots of carbs\u2014including both easy-to-digest simple carbs from the white rice and satiating fiber-rich carbs from the brown rice\u2014as well as antioxidants from the veggies.<\/p>\n![\"Smoothie\"](\"https:\/\/cdn.outsideonline.com\/wp-content\/uploads\/2023\/04\/Smoothie-1024x576.jpg?width=730\")
1. Fruit Smoothie<\/h2>\n
2. Strawberry Lemonade Slushie<\/h2>\n
![\"Burrito](\"https:\/\/cdn.outsideonline.com\/wp-content\/uploads\/2023\/04\/Burrito-Bowl-1024x576.jpg?width=730\")
3. Burrito Bowl<\/h2>\n
4. Eggs, Greens, and Toast<\/h2>\n
![\"\"](\"https:\/\/cdn.outsideonline.com\/wp-content\/uploads\/2023\/04\/Breakfast-tacos-1024x576.jpg?width=730\")