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What To Eat Before \u0026 After EVERY WorkoutBest post-workout fuel -
Into it? If not, we've rounded up some of the tastiest — and simplest — post-workout meals out there. Protein pancakes worth flipping on Pancake Day. The link between social media and food. How much tinned food is safe to eat?
Easy two-ingredient chocolate pots. What is kimchi — and is it good for you? Stracciatella soup with cavolo nero and spinach. Should we all be fasting like the PM?
How Deliciously Ella makes eating well a joy. Vietnamese-style rice noodle bowl. Search Fitness Health Healthy Mums Beauty Food Travel Gym Wear World of Woo Project Body Love All Videos Subscribe Newsletter Follow Competitions Privacy Notice Cookies Policy Other Editions.
Skip to Content Fitness Health Gym Wear Beauty Food. Jump to: What to eat after a workout Why do I need post-workout-specific meals and snacks? Why you need to prioritise protein in post-workout meals The carbs to add to your post-workout meal The fats to add to your post-workout meal So what should my post-workout meal look like?
Kayla Itsines' on Building Post Workout Meals and Snacks 12 Post-workout meal ideas to try tonight. You don't have to eat the yolks to build muscle, but just know that those yolks contain many of those essential good-for-you nutrients.
Yogurt and cottage cheese get a lot of attention, but don't forget this dairy product either. The fish does it all. Credit its high levels of omega-3 fatty acids, which research shows can help your heart, but may also pull double duty when it comes to exercise recovery.
Over the past several years, Greek yogurt has gained all the attention while poor cottage cheese has fallen by the wayside. While both are great, cottage cheese actually has more protein gram for gram, as well as just under 3 grams of leucine per 1 cup.
Sorry, keto fans. When it comes to post-workout recovery, carbs are indeed your friend. Don't worry, the carbs you eat after training are more likely to be used as energy than stored as fat, Sumbal says. For the same reasons as above, carbs help fuel working muscles.
Quality carbs like those found in whole-grain bread go a long way in helping to replenish your muscles. Don't overthink it.
Beef, bison, turkey, salmon—whichever form you chose to consume it, jerky is dehydrated protein. So unless the jerky manufacturer decides to coat their product in a sugary glaze, it's often a high-protein, little-to-no carb snack.
The post workout chocolate milk craze is not a myth. According to a study published in the European Journal of Sport Science, chocolate milk has everything you need to properly recover from an intense workout: carbs, proteins, fats, water, and electrolytes.
I-Citrulline is a non-essential amino acid that has been found to relieve post-exercise muscle soreness and improve exercise performance, according to a study published in in the Journal of Sport and Health Science.
Watermelon and watermelon juice is very high in this amino acid, and has been shown to improve recovery when studied as part of post-workout nutrition in athletes. Nuts and nut butter. Fat may not be as important in the post-workout period as carbs and protein, but this macronutrient can help you feel full, support stable energy levels , enhance absorption of fat-soluble vitamins, and maintain cell membrane integrity—all of which are important for recovery, McDaniel notes.
Omega-3 fats can also help curb inflammation, especially when consumed regularly. Some preliminary research even suggests that omega-3 intake may help improve post-workout recovery. Just keep in mind that you may not need to add a separate source of fat to your post-workout meal or snack, since some protein-rich foods contain fat already.
Good post-workout fat sources include:. Nuts and nut butters. Extra virgin olive oil. For an added bonus after particularly strenuous workouts, you can also consider incorporating specific anti-inflammatory foods, such as tart cherries , wild blueberries , and turmeric , suggests registered dietitian Jessica Cording, MS, RD, CDN.
For example, muscle cells have increased sensitivity to insulin for a period of time after you work out. This allows your muscles to more rapidly absorb glucose when you consume carbohydrates, supporting more rapid glycogen resynthesis.
Muscles can also take up amino acids more efficiently during this post-exercise window, and consuming protein shortly after a workout has been shown to enhance muscle protein synthesis aka strengthen and build your muscles.
Having a balanced meal or snack within a few hours, or whenever you get hungry, is perfectly fine. Ready to fuel up, but not sure what to eat after a workout? The following snacks contain a combination of carbohydrates, proteins, and healthy fats to support workout recovery and overall health.
Banana with nut butter. Sliced apple with an ounce of cheese. Piece of fruit with one or two hard boiled eggs. Dried fruit and a small handful of nuts. Carrot slices, whole wheat pita, and hummus.
DIY trail mix with dried edamame, nuts, raisins, and dark chocolate. Smoothie made with 1 cup milk or plant-based milk, 1 cup fruit, and a scoop of protein powder optional: add a handful of mild greens, like baby spinach.
Oatmeal with ground flaxseed, milk, fruit, and chopped nuts or nut butter. Plain Greek yogurt or cottage cheese with berries, granola, and almond slivers. A veggie omelet cooked with olive oil and a slice of whole-wheat toast.
Small whole-wheat wrap with eggs, cheese, and arugula. Brown rice or quinoa with roasted veggies and a serving of meat, fish, or egg, plus avocado or tahini for a source of healthy fat. Tuna or chicken salad with mayo or olive oil , whole grain crackers, and veggie slices.
English muffin pizza made with a whole-wheat English muffin, marinara or barbeque sauce, grilled chicken slices, and a sprinkle of mozzarella cheese. Whole-wheat pasta salad with cherry tomatoes, bell pepper, grilled chicken, and a vinaigrette dressing.
Smoothie made with 1 cup milk or plant-based milk, ½ banana, ½ cup berries, 1 cup greens, 1 tablespoon nut butter, and 1 scoop protein powder. Try to stick to a balanced, healthy eating pattern after workouts. Avoid loading up on low-quality sources of carbs and protein think: things made with loads of added sugars or refined carbs, like baked goods, or sketchy protein shakes with a laundry list of funky additives.
Ingredients like frozen yogurt, plant-based milk, and mix-ins like granola can come with added sugars that leave you at risk for energy crashes, mood swings, and poor appetite control later in the day, Cording says.
A good rule of thumb is aiming to cap the fruit content of your smoothies at around one cup. For strenuous workouts, consider weighing yourself before and after to assess fluid loss via sweat, McDaniel suggests, and for every pound lost, aim to drink ounces of fluids.
Post-workout nutrition is particularly important after long-lasting or strenuous sweat sessions. Refueling with a snack or meal that contains a balance of carbs and protein, plus healthy fats, during the first minutes after a workout can help replenish muscle glycogen stores and repair muscle tissue, which supports muscle gains and positively impacts performance during future workouts.
Antioxidant-rich foods like berries might also help curb some of that post-workout soreness that can sap your motivation. This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment.
Eating foods post-aorkout carbs and pst-workout may help support your Best post-workout fuel after exercise. Experts recommend Best post-workout fuel shortly fiel your Glucometer test supplies for the most benefit. But are you giving your DIY Nutty Flavors meal the same attention? Consuming the right nutrients after exercise is just as important as eating before. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged 123. After your workout, your body rebuilds glycogen stores and regrows those muscle proteins.Fuel up and Metformin and prediabetes your Bset with Strengthening immune vitality nourishing post-workout meals and snacks. Why Should You Posh-workout After a Tough Workout?
Bet to Eat After a Workout Arrow. Post-Workout Meal Timing Glucometer test supplies. Post-workouut Snack Ideas Arrow. Post-Workout Meal Ideas Arrow. What Oost-workout to Eat After a Fkel Arrow.
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Then, during the post-exercise recovery period, your body Thermogenesis and thermogenic agents this damage with a process called muscle protein synthesis MPS.
During MPS, amino acids are incorporated into skeletal muscle proteins, which builds and strengthens your muscles. Getting adequate rest and eating enough protein are both key for this process. Your body Mindful energy support experience varying degrees of inflammation after a Effective ways to lower cholesterol. Keep in mind, not all inflammation is bad.
In fact, the short-term inflammation triggered by a bout of exercise is important for Beat muscular post-workkut processes and promoting Creatine cycling methods beneficial adaptations to training—and over time, regular Best post-workout fuel activity has an anti-inflammatory effect.
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So what, exactly, should you eat after a workout? Aim to eat a balanced meal or snack containing a combo of complex carbs, protein, and healthy fats. Many studies have tested various carb-to-protein ratios after workouts, but instead of stressing over proportions, simply aim for a mix of these macros, then tune into how your body feels and performs during future workouts.
Below, learn a bit more about the importance of carbs, proteins, and fats for post-workout recovery—and keep reading for specific meal and snack ideas. Generally, your best bet is going to be minimally processed, complex carbohydrateswhich are digested slower; less likely to spike blood sugar; and contain more vitamins, minerals, and fiber than refined carbohydrates and added sugars.
Good post-workout carbohydrate sources include:. Various types of fruit such as bananas, mango, or apples. Whole wheat or whole grain varieties of bread, sandwich wraps, English muffins, pastas, and pretzels.
Protein-rich foods supply the body with amino acids, which enhance muscle repair and growth, particularly when you eat them after exercising. While the amount of protein you need depends on your individual needs, the National Library of Medicine recommends that healthy adults intake protein for percent of their total daily calories.
That means a person on a 2, calorie diet would eat about grams of protein per day. Good post-workout protein sources include:. High-quality protein powder look for ones with few ingredients and no added sugars, fillers, artificial sweeteners, or preservatives, per the Cleveland Clinic.
Nuts and nut butter. Fat may not be as important in the post-workout period as carbs and protein, but this macronutrient can help you feel full, support stable energy levelsenhance absorption of fat-soluble vitamins, and maintain cell membrane integrity—all of which are important for recovery, McDaniel notes.
Omega-3 fats can also help curb inflammation, especially when consumed regularly. Some preliminary research even suggests that omega-3 intake may help improve post-workout recovery. Just keep in mind that you may not need to add a separate source of fat to your post-workout meal or snack, since some protein-rich foods contain fat already.
Good post-workout fat sources include:. Nuts and nut butters. Extra virgin olive oil. For an added bonus after particularly strenuous workouts, you can also consider incorporating specific anti-inflammatory foods, such as tart cherrieswild blueberriesand turmericsuggests registered dietitian Jessica Cording, MS, RD, CDN.
For example, muscle cells have increased sensitivity to insulin for a period of time after you work out. This allows your muscles to more rapidly absorb glucose when you consume carbohydrates, supporting more rapid glycogen resynthesis.
Muscles can also take up amino acids more efficiently during this post-exercise window, and consuming protein shortly after a workout has been shown to enhance muscle protein synthesis aka strengthen and build your muscles.
Having a balanced meal or snack within a few hours, or whenever you get hungry, is perfectly fine. Ready to fuel up, but not sure what to eat after a workout?
The following snacks contain a combination of carbohydrates, proteins, and healthy fats to support workout recovery and overall health. Banana with nut butter. Sliced apple with an ounce of cheese. Piece of fruit with one or two hard boiled eggs. Dried fruit and a small handful of nuts.
Carrot slices, whole wheat pita, and hummus. DIY trail mix with dried edamame, nuts, raisins, and dark chocolate. Smoothie made with 1 cup milk or plant-based milk, 1 cup fruit, and a scoop of protein powder optional: add a handful of mild greens, like baby spinach.
Oatmeal with ground flaxseed, milk, fruit, and chopped nuts or nut butter. Plain Greek yogurt or cottage cheese with berries, granola, and almond slivers. A veggie omelet cooked with olive oil and a slice of whole-wheat toast.
Small whole-wheat wrap with eggs, cheese, and arugula. Brown rice or quinoa with roasted veggies and a serving of meat, fish, or egg, plus avocado or tahini for a source of healthy fat.
Tuna or chicken salad with mayo or olive oilwhole grain crackers, and veggie slices. English muffin pizza made with a whole-wheat English muffin, marinara or barbeque sauce, grilled chicken slices, and a sprinkle of mozzarella cheese.
Whole-wheat pasta salad with cherry tomatoes, bell pepper, grilled chicken, and a vinaigrette dressing. Smoothie made with 1 cup milk or plant-based milk, ½ banana, ½ cup berries, 1 cup greens, 1 tablespoon nut butter, and 1 scoop protein powder.
Try to stick to a balanced, healthy eating pattern after workouts. Avoid loading up on low-quality sources of carbs and protein think: things made with loads of added sugars or refined carbs, like baked goods, or sketchy protein shakes with a laundry list of funky additives.
Ingredients like frozen yogurt, plant-based milk, and mix-ins like granola can come with added sugars that leave you at risk for energy crashes, mood swings, and poor appetite control later in the day, Cording says. A good rule of thumb is aiming to cap the fruit content of your smoothies at around one cup.
For strenuous workouts, consider weighing yourself before and after to assess fluid loss via sweat, McDaniel suggests, and for every pound lost, aim to drink ounces of fluids. Post-workout nutrition is particularly important after long-lasting or strenuous sweat sessions.
Refueling with a snack or meal that contains a balance of carbs and protein, plus healthy fats, during the first minutes after a workout can help replenish muscle glycogen stores and repair muscle tissue, which supports muscle gains and positively impacts performance during future workouts.
Antioxidant-rich foods like berries might also help curb some of that post-workout soreness that can sap your motivation. This content is for informational and educational purposes only and does not constitute individualized advice.
It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or immediately. Subscribe for a weekly dose of fitness, plus the latest promos, launches, and events.
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: Best post-workout fuel| Nutrient Timing: What to Eat Before and After a Workout | Scroll on for 12 post-workout meals to try, after your next session. Founder of the Sweat app fitness empire, mum-of-one — and WH cover star four times over Kayla Itsines — knows her stuff when it comes to working out. Including, of course, how to fuel your fitness including post-workout meals. Kayla is a fan of getting her protein via animal foods such as red meat, poultry, fish and eggs — since they naturally contain all nine essential amino acids and are considered complete proteins. If you avoid animal foods , you might need to be more tactical about how you build your post-workout meals and post-workout snacks - prioritising the non-animal forms of protein, as mentioned above. And her favourite — albeit surprising — post-workout refuel option is a great combination of the two. Into it? If not, we've rounded up some of the tastiest — and simplest — post-workout meals out there. Protein pancakes worth flipping on Pancake Day. The link between social media and food. How much tinned food is safe to eat? Easy two-ingredient chocolate pots. What is kimchi — and is it good for you? Stracciatella soup with cavolo nero and spinach. Should we all be fasting like the PM? How Deliciously Ella makes eating well a joy. Vietnamese-style rice noodle bowl. Search Fitness Health Healthy Mums Beauty Food Travel Gym Wear World of Woo Project Body Love All Videos Subscribe Newsletter Follow Competitions Privacy Notice Cookies Policy Other Editions. Skip to Content Fitness Health Gym Wear Beauty Food. Jump to: What to eat after a workout Why do I need post-workout-specific meals and snacks? Why you need to prioritise protein in post-workout meals The carbs to add to your post-workout meal The fats to add to your post-workout meal So what should my post-workout meal look like? Kayla Itsines' on Building Post Workout Meals and Snacks 12 Post-workout meal ideas to try tonight. View full post on Instagram. View full post on Pinterest. Healthy Eating. Knowing how to properly dial in your nutrition on a daily basis is always important, but especially if there are certain fitness goals you'd like to achieve. Making sure you're eating enough on workout days is key because it can affect how well you recover and build muscle. However, this is easier said than done if you're not sure where to begin. Having a clear idea on what you should be eating and how much of it is another piece to the puzzle. We consulted with registered dietitians who work with everyday people and athletes to provide a guide on what your post-workout meals should look like. We'll also explain how and when it's important to eat after you exercise. The best part is these ideas can even work while you're on-the-go so you won't miss out on the nutrients you need. Even if you don't eat something right away after a workout, you should be mindful of eating enough nutrients throughout the day. It's important to make sure you're replenishing nutrients lost through sweat and activity. Registered dietitian Trista Best at Balance One supplements says, "During a workout the muscles use their glycogen stores as a source of fuel. That means the nutrients you take in are just as important as the workout itself. Eating properly will also keep you from crashing and keep you functioning optimally throughout the day. Eating a post-workout meal is only important if you exercise fasted on an empty stomach. You don't necessarily need to rush a meal right after you finish cooling down, however. You're in the green as long as you replenish yourself within a few hours of your workout. If you've eaten a nutritious meal within a couple hours before your workout, you don't need to worry about adding a post-workout meal too. As long as you're getting the right nutrients throughout the day, your body can use them to restore energy and build muscle. If you do want to get the most out of a post-workout meal, plan your plate carefully. Krutika Nanavati , a performance nutrition specialist and sports dietitian, suggests adding lean protein, complex carbs and healthy fats to maximize your meal's benefits. Aim for foods that are easy to digest because this will help your body absorb the nutrients from your food more easily. Instead, opt for complex carbohydrates like fruits, vegetables and whole grains. These will give you sustained energy without the sugar crash. Greek yogurt, fruit and granola are a good way to get protein, carbs and fat in a post-workout meal. Best says a good rule of thumb to follow is to consume 20 to 40 grams of protein post-workout, from lean sources like poultry, tuna, egg whites, protein powders and tofu. Then eat 0. Options for your complex carb base can include quinoa, oats, bananas or whole grain pasta or rice. Because everyone's needs vary based on the activity they're doing and how fueled they are throughout the day, these figures can fluctuate. Kelsey Lorencz, a registered dietitian and nutrition advisor at Zenmaster Wellness , recommends choosing a snack or meal that has 30 to 60 grams of carbohydrates and 10 to 20 grams of protein after a hard workout. If you're on-the-go, Lorencz suggests opting for smoothies with protein powder or a pre-mixed protein shake. Other options include eating fruits like an apple, banana or grapes along with mixed nuts or nut butter for a quick fix. When putting together a post-workout meal, it's important to consider the type of workout you did, as well as how intense it was. More on fluids below. Another thing to keep in mind is that how much you eat will vary based on the intensity of your workout. |
| What to eat after a workout... | Expertise Fitness and Wellness. The Blue Zone Diet: What to Eat to Live Longer By Nicole Golden. Vietnamese-style rice noodle bowl. An example of these would be sweet potatoes, fruits, vegetables, beans, and whole grains. Then eat 0. Healthy Eating. With a small, carb-rich snack before your workout, you may actually be surprised at how much more energy you have. |
| When and What Should You Eat Post-Workout | Clif Bar | Some examples of these are fried foods, like doughnuts, French fries and most fast foods, vegetable shortenings, cookies, and processed snack foods. Good fats are monounsaturated or polyunsaturated. They are shown to lower cholesterol levels and reduce the risk of heart disease. Some examples of healthy fats are avocados, nuts, chia seeds, and fish. When it comes to the foods you do not want to eat after workouts, it can get confusing. Most things that are packaged are usually processed and full of sugar, along with other preservatives. If you do eat something processed, be sure to check out the list of ingredients. Spicy foods are also best to avoid after workouts. Foods that are prepared with hot spices like chili peppers or cayenne contain a potent ingredient known as capsaicin, which is an irritant to our bodies. Spicy food stimulates the digestive system and can cause heartburn and digestion issues , especially after your body has used up energy during a workout. Stick to real, whole foods like fruits, vegetables, nuts, seeds, and clean, antibiotic- and hormone-free meats. They can be very deceiving since they are marketed toward athletes, yet most of them are loaded with unnecessary sugars, making them a poor option post-workout. Alcohol is a big NO after workouts. It might sound fun to grab a celebratory drink after crushing it at the gym, but alcohol slows down the repair process of exercise-induced muscle damage by inhibiting the production of certain hormones that are used to help, like testosterone. Alcohol is also a diuretic, so when you are already dehydrated after a workout, this will only delay the recovery process more. Ultimately, what you eat really plays a huge role in your recovery time after workouts, as well as your overall well-being. There is no specific diet or superfood that is right for everyone, so be sure to do your own research and find out exactly what works best for you so that you can continue to successfully fuel your body while maintaining an active and healthy lifestyle. Take your knowledge of health and wellness to the next level with an online degree from CSP Global. Eating the right foods before a workout can maximize performance and speed up recovery. Bananas are convenient, easy to digest, and contain a combination of nutrients believed to help promote quicker recovery after exercise. This article…. Preparation is key for runners of any caliber and what you eat may minimize fatigue and speed up recovery. Here are some guidelines on how to fuel…. Though much attention is centered around what to eat before running, what you eat afterward is equally important. Here are the 15 best foods to eat…. Caffeine is a powerful substance that improves exercise performance. Here is an evidence-based review of how it works. Sodium bicarbonate baking soda has benefits for physical performance. It can increase strength, coordination, and high intensity exercise…. Nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. This article reviews the research behind nutrient…. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based Post-Workout Nutrition: What to Eat After a Workout. Medically reviewed by Jared Meacham, Ph. Eating after a workout is important. Protein, carbs, and fat. The timing of your post-workout meal matters. Foods to eat after you work out. Sample post-workout meals and snacks. Make sure to drink plenty of water. The bottom line. How we reviewed this article: History. Mar 14, Written By Arlene Semeco, Celia Shatzman. Nov 10, Medically Reviewed By Jared Meacham, Ph. Share this article. Read this next. Pre-Workout Nutrition: What to Eat Before a Workout. Should You Eat a Banana After a Workout? Sports Nutrition. Workout Recovery Guide Workout Recovery Guide. Overview Benefits and Terms. Cooldown Rest Days. Post-Workout Nutrition. Why Post-Workout Nutrition Matters What to Eat Post-Workout Protein Carbohydrates Hydration. Recovery Modalities. Compression Ice Baths Massage Foam Rolling. Gear, Supplements, and Apps. What To Buy: Compression Socks What To Buy: Foam Roller What To Buy: Recovery Shoes What To Buy: Supplements and Food What To Buy: Infrared Sauna Blankets Stretching Apps. Ed, CPT. Jennifer Purdie, M. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Why You Should Eat Post Workout. Benefits of Eating Post Workout. What Your Post-Workout Meal Should Include. When Should You Eat Post Workout. Frequently Asked Questions. Next in Workout Recovery Guide. Why Protein Is Important for Workout Recovery. Endurance vs Resistance Training Note that the post-workout nutrition strategy will generally differ based on the type of exercise you perform. What You Need to Know About Protein Sources Whey protein can enter the blood in about 15 to 20 minutes. When choosing a protein supplement, look for labels that contain the words "NSF Certified for Sport" or other third-party testing certification on the label. This means the supplement has not been spiked with artificial ingredients to meet the amount of protein listed. Vegetarians can consume multiple plant sources to achieve the necessary amount of protein post workout about 20 grams and be able to support their muscle repair. A potential combination is wheat or rice, combined with peas or beans. Whole foods, such as egg whites, chicken, beef, pork, turkey, and tofu can support post workout recovery. Carbohydrate Options Instead of This Try This White potatoes Sweet potatoes have a higher magnesium content, which is an important mineral to replenish after a workout. Peanut butter and jam sandwich A peanut butter and banana sandwich gives you more potassium from the addition of the banana and less sugar by cutting out the jam. Apple Watermelon is higher on the glycemic index, getting nutrients right to your cells. Plus, the fruit has a high water content and is easier on a post-workout stomach Here are some options on what to choose for your post workout meal. Should I Eat Carbs After My Workout? Post-Workout Meal Ideas Brown rice and boneless skinless chicken breast : Prepare with your favorite low-sodium spices or salsa for a nutritious recovery meal. You can do this in the crockpot, stovetop, or oven. Egg scramble : Easy one-skillet meals where one whole egg, vegetables, and sweet potatoes can be tossed with favorite spices and sprinkled with fresh black pepper. Leftovers : What you cooked the night before is calling your name and ready to refuel that body. Do you have cooked quinoa ready to go? Toss on salad greens and sprinkle with balsamic for a well-balanced meal. Nut or seed butter : Putting nut or seed butter on whole-grain sprouted toast is a post-workout pleaser. This nutrient-dense meal contains quality plant protein, healthy fat, and high fiber. Power smoothie : Blend your favorite fruit with non-fat Greek yogurt or favorite tolerated dairy, some water, and ice. You can significantly boost healthy fats with a spoonful of your favorite nut butter. Wraps : Whole grain high fiber wraps are a great start to a wonderful recovery meal. Add some fresh avocado, lean meat of your choice, greens, beans, or whatever suits the theme of the wrap, roll up, and enjoy. The Best Whey Protein Powders, Tested and Reviewed. Frequently Asked Questions What should you not eat after a workout? What happens if you do not eat after a workout? How does food help with my recovery after a workout? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. See Our Editorial Process. Meet Our Review Board. Share Feedback. Was this page helpful? Thanks for your feedback! 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