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According to the Journal of the International Society of Sports Medicine, consuming protein and a little carbohydrate is best immediately after exercise. Here are the foods I eat after my training sessions to help speed up recovery, maximize exercise benefits, and help maintain lean muscle to aid in weight loss. 1  Protein shake made with half of a banana, one scoop of protein powder, almond milk, and hemp seeds (excellent protein source)
You may not only ask how long after eating can I exercise, but also wonder what kind of food is appropriate to eat before working out. Here are some suggestions about what to eat before doing exercise. It is suggested that you consume balanced meals with a mix of carbohydrates, proteins and fats.