What Are the Best Foods to Eat After an Intense Workout?

ISLAMABAD -- Eggs are a good food to have after exercising. Oatmeal and peanut butter are among the other choices. Getty Images The new year is finally here and it's time to start on your new exercise goals. But before you get too far into January, keep in mind that your workout doesn't end when you leave the gym or finish that final lap on the track.

Choosing the right foods after your workout can help you recover more quickly, build muscle, and get ready for your next workout. Here's a quick guide to making the most of your post-workout nutrition. When you work out, your muscles use their glycogen energy stores. Some of the muscle proteins also get damaged, especially during strength workouts. Vanessa Voltolina, a registered dietitian in the greater New York City area, says 'eating the right combination of carbohydrates, protein, vitamins, and minerals helps speed the process of rebuilding the used glycogen stores, as well as repairing muscle proteins.'

People also shouldn't shy away from including some healthy fats in their diet. 'I think most people are in need of more healthy fats to help take in the fatsoluble vitamins,' said Adam Kelinson, a New York City-based private chef and nutritional consultant for athletes, celebrities, and executives. What you eat after a workout depends on the duration and intensity of exercise. The type of exercise is also important.

'Higher carbohydrate meals are most beneficial after endurance activities - such as running or cycling - lasting more than an hour,' Voltolina told Healthline. 'Following strength training, it's important to consume protein in combination with moderate carbohydrate.' Timing also matters, but...