When you finish a workout, your body isn't ready to accept heavy solid foods, but it is important to replenish carbohydrates. This will affect future performance. Eating 50 grams of carbohydrates as soon as possible after you finish an intense workout will speed your body's recovery, according to Jon Heck, certified athletic trainer at Stockton College. Fifty grams of carbohydrates is equivalent to about 200 calories and can be fulfilled with a small, healthy snack. Try an apple and a cup of juice, a bowl of pasta, fig bars, crackers or a sports drink.
Protein is responsible for building and maintaining muscles.
It provides amino acids that help repair the muscle damage that naturally occurs during training and exercise. Eating right at this time will improve your performance in tomorrow's workout. Try a lean cut of beef, mixed vegetables, pinto beans and a glass of milk. The American Dietetic Association recommends drinking 8 to 16 ounces of fluid one hour before a workout and another half cup about 15 minutes before. Soda and fruit juices are not recommended as pre-workout thirst quenchers.