If you’re the kind of person who loves smashing through WODs and then wonders which carbs will help you bounce back for the next round, you’re in the right place. We’re about to dive deep into post-workout carbs and rank them from superior to just don’t bother. Spoiler alert: coconut water and gummy bears are more helpful than you’d think!
Why Carbs Post-Workout?
Before we jump into rankings, let’s cover why carbs are essential after a workout. After an intense session, your glycogen stores are tapped out. Carbs help replenish these stores, ensuring your muscles recover and are ready for the next challenge. Quick-digesting carbs are especially beneficial as they get to your muscles faster, sparking the repair process.
The Post-Workout Carb Ranking System
- S Tier – Godlike. The ultimate carbs for post-workout, unmatched in their effectiveness.
- A Tier – Excellent. Reliable options that work very well.
- B Tier – Good. Worth including but not always the top choice.
- C Tier – Okay. Could be used but not ideal.
- D Tier – Poor. Avoid these for post-workout recovery.
- F Tier – Trash. Just don’t.
Now, let’s get ranking. By the way, the ranking was designed by Justin Romaire, from Consistency Breeds Growth. You can see the full video below, or just read the bits and pieces of information that he talked about in the paragraphs the follow.
S Tier (Superior)
1. Coconut Water
Coconut water isn’t just trendy—it’s effective. Packed with carbohydrates and essential electrolytes like potassium and sodium, it’s perfect for replenishing what you’ve lost through sweat. If you’ve been grinding through tough WODs or sweating buckets in the summer heat, reach for coconut water. It’s a hydration and glycogen-replenishing superstar.
2. Gatorade and Sports Drinks
Sports drinks like Gatorade fall into the same legendary tier. They’re liquid carbs with added sodium and electrolytes, digesting quickly to kickstart recovery. They might be a bit sweet, but they’re spot-on for fast replenishment.
3. Clif Bloks
Clif Bloks are a gem in the endurance athlete’s toolkit. These little energy chews are loaded with carbs and electrolytes and are perfect if you’re transitioning from workout to recovery. They get a big thumbs-up for portability and effectiveness.
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A Tier (Really Great)
1. White Rice
White rice is a simple, low-fibre carb that’s easy to digest. Its high glycemic index makes it an effective post-workout option, ensuring your glycogen tanks fill up quickly. Pair it with lean protein and you’re golden.
2. Bananas
Bananas, thanks to their moderate fibre and high potassium content, land solidly in the A tier. Not only do they provide quick carbs, but they also replenish lost electrolytes—perfect after a sweaty WOD.
3. Pineapple
This tropical delight is a go-to for those who love a touch of sweetness. Pineapple is low in fibre, so it digests quickly, making it a top fruit pick. Plus, it contains bromelain, an enzyme that can help reduce muscle soreness.
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4. Rice Cakes
Think of rice cakes as white rice in snack form. They’re ultra-low in fibre and easy to munch on with a smear of honey or jam.
5. Sour Patch Kids and Gummy Bears
These aren’t just for movie nights! With their simple sugars, gummy candies like Sour Patch Kids deliver a quick carb boost post-workout. They sit between S and A tier due to their convenience and effectiveness in spiking insulin, which aids muscle recovery.
B Tier (Good)
1. Sweet Potatoes
Sweet potatoes are nutritious, providing vitamins and minerals, but their fibre content means slower digestion. They’re still a great post-workout carb, just not as quick-acting as their white counterparts. Plus, they taste fantastic roasted or mashed.
2. White Potatoes
Similar to sweet potatoes, white potatoes pack carbs and nutrients but come with more fibre than rice. They’re highly satiating, which might be good for weight management but less ideal when you need fast digestion.
3. Dates
Dates are sweet, convenient, and loaded with carbs and potassium, making them a great recovery snack. They do have some fibre, so they might not be as fast as rice, but they’re still a solid option.
4. Bagels
Bagels are dense and carb-heavy. White bagels rank higher in this category as they digest faster than whole wheat ones. Top with honey or jam, and you’re ready to roll.
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C Tier (Okay)
1. Oatmeal
Oats are a beloved breakfast staple, but post-workout? Not so much. They’re loaded with fibre, which slows digestion. Great for long-term energy, but if you need something fast, skip the oats for later in the day.
2. Brown Rice
Brown rice has more fibre and takes longer to digest compared to white rice. It’s nutritious and not a bad option, but there are quicker choices available.
3. High-Fibre Fruits (e.g., Raspberries, Apples with Skin)
Fruits like apples and raspberries have lots of fibre and fructose, which is first stored in the liver, not muscles. Go for them if you’re not in a rush to refuel, but opt for faster carbs post-workout.
4. Snickers Bars
In a pinch, a Snickers bar provides carbs, some protein, and quick energy. But the fat content will slow absorption, so it’s not optimal. Keep it as a “better than nothing” solution.
D Tier (Poor)
1. Peanut Butter and Jelly Sandwich
The peanut butter, while tasty, introduces fats that slow digestion, making this a sub-par choice. Go for just jelly on white bread for a better post-workout carb.
2. Eggs
Eggs are protein powerhouses but contain almost no carbs. They’re great for muscle repair but should be paired with a proper carb source.
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3. Greek Yogurt (Non-Fat Varieties)
Greek yogurt brings protein to the table but has minimal carbs unless paired with honey or fruit. The non-fat variety makes it into the D tier because it lacks the fats that would slow digestion.
F Tier (Avoid Post-Workout)
1. Vegetables
We all know vegetables are good for you, but post-workout, they’re not your friend. They’re high in fibre and low in net carbs, making them ineffective for rapid recovery.
2. Avocados
Avocados are nutritious, full of healthy fats, and delicious—but they don’t offer much in terms of carbs. Keep them for later meals away from your training window.
Final Thoughts: Choosing the Right Carb for Your Recovery
When it comes to post-workout nutrition, not all carbs are created equal. Quick-digesting carbs like white rice, gummy bears, and even honey are winners when it comes to immediate recovery. Higher fibre options, while nutritious, should be reserved for other times.
Want to maximise recovery? Pair your chosen carb with a lean protein and enjoy better muscle repair and sustained energy. Whether you’re reaching for a banana or sipping on coconut water, the right choice can make all the difference in your post-workout gains!
