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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)
Both strategies (eating before and eating after exercise) are good for performance, fitness, and health. However, how to eat for exercise is dependent on several factors, specifically, how long you exercise, your type of exercise, your exercise experience, and health factors that may play a role in how you process food.rink water, juice, or carbohydrate rich sports drinks to replace what you sweat out. If you aren't used to eating before or after exercise, remember that it's a learned behavior. You can train your body to do almost anything. Teaching your body how to use food for exercise is an important part of building your fitness.