The ideal post-workout meal should include a combination of protein and carbohydrates to help replenish glycogen stores, repair and rebuild muscle tissue, and support recovery.
It’s important to consume a meal or snack that contains a good balance of carbohydrates, protein, and healthy fats.
Here are some options for what to eat after a workout:
Chicken, fish or turkey breast: Grilled chicken, fish or turkey breast is a great source of lean protein and can be paired with some vegetables or brown rice for a satisfying post-workout meal.
Sweet potato: Sweet potatoes are a great source of carbs and can be roasted or mashed for a post-workout meal. They can help replenish glycogen stores that were depleted during exercise.
Whole grain toast with avocado and egg: This delicious combination of healthy fats and protein will help replenish your body after a workout. Add some spinach or other leafy greens for added nutrition. Eggs can be scrambled or hard-boiled for a quick and easy post-workout snack.
Greek yogurt: Greek yogurt is high in protein and probiotics, and can be topped with fruit, nuts and/or granola for a balanced post-workout snack.
Quinoa salad: Quinoa is a complete protein and can be mixed with vegetables, nuts, and a dressing for a nutritious post-workout meal. Top with a drizzle of olive oil and some fresh herbs for added flavor.
Fruit: Fruits like bananas, berries, and apples are high in carbohydrates and can provide a quick source of energy post-workout.
Protein shake or smoothie: A protein shake made with whey or plant-based protein powder is a convenient and quick option to help repair and rebuild muscles. Blend a scoop of protein powder with milk or a non-dairy alternative, plus some frozen fruit and/or vegetables for added nutrients.
Optimum Nutrition is one of the most popular and trusted brands in the fitness industry, and their Gold Standard 100% Whey Protein powder is one of the best-selling protein supplements on the market.
Dymatize offers a range of protein powders, including ISO100, which is a high-quality whey protein isolate that is fast-digesting and low in carbs and fats.
Remember to also drink plenty of water or a sports drink that contain electrolytes to rehydrate and replenish the fluids lost during exercise. Avoid processed and sugary foods, as they can hinder recovery and cause inflammation in the body.
Pedyalite #1 Doctor Recommended Brand for Hydration
Pedialyte AdvancedCare plus powder packets have 33% more electrolytes in every serving to replace more of what you’ve lost due to dehydration, plus PreActiv prebiotics to help support digestive health.