To maximize muscle growth, it’s often important to consume a high-protein snack immediately after strength training. However, what you should eat after cardio can vary depending on what type of cardio you’re doing, how long and intense your session is, and your preworkout eating habits. There are a few things you can follow to make sure you’re getting the most out of your post-cardio meal.

What to Consume After Cardio Workout?

If you’re supplementing your strength-training routine with a standard 30- to 45-minute moderate-intensity cardio session, you should focus on replacing lost fluids afterward. Although your heart rate is elevated and you’re sweating, your calorie expenditure is likely to be relatively low. Drink at least 1 glass of water after this type of cardio workout; increase this amount if you weren’t hydrated before your workout.

Note: If the intensity of the cardio workout you will do after strength training is high, it may negatively affect your muscle development. In addition to nutrition, you should be careful to keep the cardio workout at a speed and intensity that will not strain you too much. If you can talk without difficulty during cardio, you are on the right track. As Nutrade, we recommend that you consume Postworkout or Premium Whey or Premium Isolate products before moving on to cardio exercises after weight training. It is a supplement that you should not ignore to balance the fluid and electrolyte loss that will occur after cardio exercise, as electrolytes are important in the absorption of nutrients in the small intestine.

How Soon After a Cardio Workout Should You Eat?

If you’ve done less than an hour of low- or moderate-intensity cardio, you’ve probably not used up all of your muscles’ energy stores. Energy is stored in your muscles as glycogen, a chain of sugar molecules. Your body uses fat and sugar to fuel aerobic exercise. If you haven’t eaten before your workout or have done a longer and/or more intense cardio workout, make sure you eat within 45 to 60 minutes to replenish muscle glycogen. This is especially important for athletes who will be doing cardio on top of their workout.

What Should You Eat After a HIIT Workout?

HIIT workouts, such as sprinting or cycling, combine short bursts of intense activity with short rest periods. This type of cardio-intensive exercise is called anaerobic exercise. You burn more calories over a period of time and may experience the afterburn effect, or excess post-exercise oxygen uptake (EPOC).

During and even after a HIIT workout, the amount of effort your body exerts is greater. Therefore, what you use to replenish your energy is more important than during a steady state cardio session of the same length. In order to prevent catabolism, or muscle loss, that may occur in your body after a cardio workout, you can prioritize consuming Premium Whey , Premium Isolate and Premium Protein, which contain high amounts of essential amino acids, glutamine and arginine , especially post-workout . In addition to your fluid intake and the supplements you consume, we recommend that you consume a meal containing a combination of protein and carbohydrates within 30 minutes after your workout. The protein in this meal will help rebuild the muscles, while the carbohydrates will replace muscle glycogen stores. This will also replenish your energy.

What Should You Consume After a Long Cardio Workout?

For example, if you are preparing for a race and doing serious cardio training, these hours of exercise also require careful nutrition and energy support. After your workout, you may want to consume plenty of water or a sports drink that contains electrolytes. These drinks will help replace fluids and sodium lost through sweat. Then, you can choose a small meal with a 3:1 carbohydrate/protein ratio. Some examples of these meals include cereal and milk, an egg meal, or a protein shake with fruit .

As your workout tempo increases, your body will use more glycogen and less fat for energy needs. Post-workout nutrition should focus on two different topics:

1- To get out of post-workout catabolism: Post-workout, Premium Whey, Premium Isolate and Premium Protein, which contain the most important components such as high amounts of essential amino acids , glutamine , arginine, can be consumed to prevent catabolism, i.e. muscle loss, and to restart/maximize muscle protein synthesis. At this point, Postworkout is more important because it does not require digestion.

If you are using Creatine/Creatine Monohydrate/Creapure or Creatine Hcl, you do not need to take it after training. Since these substances work by accumulating in the body, you can consume them at different times of the day.

2- Replenish glycogen stores and balance the electrolytes and fluids lost by the body: You can consume foods and fluids with high mineral content such as fruits and soda to replenish glycogen stores and balance the electrolytes that are lost. Himalayan salt can also be a good alternative for this.

How to Create a Healthy Post-Cardio Nutrition Routine

While it’s important to do enough research to find out what you should be eating for your post-workout meals, it’s important to remember that the best advice comes from a dietitian, nutritionist, or medical professional. Consulting a professional will help you create a post-workout routine that will not only help you reach your goals, but will also encourage you to stick to your plan. Whether your fitness goals are focused on burning fat, building muscle, or gaining a healthy weight , it’s important to get the right energy boost. But remember, while protein and carbohydrates are generally recommended, the best combination for you may vary.