Foods to Eat After a Workout

Working out, whether it is yoga, running, or weight lifting, it is good for the mind, body, and soul.

This morning I heard a conversation going on in a park near my house.  A few women were talking about how they don’t eat after a workout so they “don’t eat the calories back.”  It was alarming to me that some people do not understand the importance of a healthy snack or meal after a workout.

It is extremely important to replenish the nutrients the body expends during a workout.  I made a list of a few meals and snacks that are excellent for post workout.  If you do not like these options, look for foods that are high in protein and carbohydrates; what your body uses the most during a workout.

Meals to eat after a workout

·         Your body is in recovery mode and needs something nutrient dense.  A source of lean protein like a chicken caprese sandwich will fill you up without making you feel bloated.

·         Eggs are a great source of protein and help aid in muscle recovery and growth.  After a long run and weight training I like making a veggie omelet with avocados.

·         Salmon is high in protein and has nutrients that play a role in inflammation reduction and provide joint support.  Salmon and sweet potatoes are a great post workout meal.

·         A recent post workout food craze is chocolate milk.  It has everything you need in one drink; carbs and protein for muscle recovery, water content to replace fluids, and calcium, sodium, and sugar to help you recover faster.




·         Tuna on a piece of whole wheat bread is the ideal protein carbohydrate mini meal.  I drizzle a little bit of lemon and olive oil over the tuna for a little zest.

Snacks for post-workouts

·         Greek yogurt has twice the protein of regular yogurt and is a good source of carbohydrates.  I mix it with fresh berries to fight muscle soreness.




·         Fruits are full of carbohydrates and contain enzymes to help break down nutrients so muscles can retain them better.  Pineapple has anti-inflammatory properties to help muscles recover as well.

·         Wholegrain breakfast cereal that is high in protein and fiber is great for recovering muscles.  It is a more substantial post-workout snack as well.

·         Hummus and pita’s are also a good snack high in protein and carbohydrates.  The chickpeas from the humus provides both nutrients and keeps you feeling full for a while.




·          Bananas provide the body with the “good” carbohydrates needed after a workout.  They help restore the levels of glycogen that help rebuild damaged muscles.  They also provide potassium.

Your body uses a lot of energy during a workout, it is extremely important to replenish it shortly after.  Having a healthy snack after will help your muscles recover and make your hard work worth it.

  If you don’t have much time, try eating just a little bit, a small snack can go a long way for your body.

Namaste.