Most casual exercisers don't need lots of extra food to fuel their workouts. But if you are experiencing certain symptoms such as lasting soreness, poor performance and fatigue, becoming sick more often, becoming injured more easily or experiencing dizziness, it might be time to add more snacks to your eating plan.
One of the first areas to consider before needing to eat more after exercising is if you are eating enough in general throughout the day. Most people will need 2-3 meals and 1-2 snacks if they are active and exercising regularly.
In these meals and snacks you will need to have
a good source of protein
healthy fats
carbohydrates with fibre
Empty calories will not give you the long-term fuel your body needs, so avoid sugary drinks or bars, and try not to undo all of the hard work you have just put in by rewarding yourself with an ultra processed meal. Get in real food whenever possible!
And my main rule to start with...if you are hungry after your workout, feed the beast;)
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