While it’s important to fuel up before you exercise, what you eat afterward is just as important. A hard workout means you need proper nutrition after all, your muscle glycogen needs to be replenished as it is depleted during exercise. Eating right after exercising can also help repair and build new muscle tissue. These are the best foods to eat post-workout for maximum recovery and results.
1. Chocolate milk
Your favorite childhood drink is also a favorite for bodybuilders after lifting weights. Low-fat chocolate milk is a great post-workout recovery drink because it quickly restores muscles to their full potential, replenishing losses like fluids, electrolytes, and nutrients lost when we sweat.
2. Chia seeds
Chia seeds are a fantastic source of nutrients and protein. You can sprinkle them raw into smoothies, salads, and more. Or if you soak them in almond milk or water, you can make a delicious pudding with some chopped fruit inside, no one will be able to tell it’s good for you!
3. Avocado toast
Avocados are packed with good-for-you fats and are generally nutrient-dense. When combined with other carbs like whole wheat toast and some eggs for an irresistibly rich yet healthy meal. You can also mix avocados into hummus, smoothies, and just about anything because of their versatile flavors.
4. Butter Nuts
Also a good source of fat, nut butter comes in all varieties besides peanuts, such as almond and cashew. Try it in a smoothie bowl or on a sandwich with honey and banana slices. You can always go for the classic PB and J, but we recommend cutting out the processed sugar in the jam and going a more natural route.
5. Salmon
Salmon is high in protein and Omega-3, making it a fantastic food, especially after workouts. Try it with a side of sautéed vegetables, or even a small serving of pasta. Just remember not to add too much cheese or unhealthy ingredients.
6. Sweet potatoes
Sweet potatoes are easy to digest and provide your body with the healthy carbohydrates it needs to refuel after a workout. They can also promote faster nutrient absorption, and sweet potatoes are packed with healthy compounds. Try it stuffed with vegetables and cheese, or baked with French fries as a side dish.
7. Brown rice
For the carbohydrate portion of your meal, consider a nutritious grain like brown rice. If you don’t like the taste or texture, you can always switch to quinoa or couscous. Your rice doesn’t need to be whole grain either, necessarily; some athletes prefer white rice, as its low fiber content lessens the possibility of stomach upset.
8. chicken breast
Chicken breast (grilled, never fried or buttered) is a great protein to pair with a healthy grain or hearty salad. You can do this with turkey too, just avoid red meat, which isn’t as heart-healthy.
9. Scrambled eggs
Eggs are packed with nutrients, and a scramble is the perfect way to mix up other good-for-you foods with little maintenance. You can scramble some eggs with greens, sweet potatoes, and even some turkey bacon. While this is a healthy breakfast, you can eat it any time of the day or night with minimal preparation.
10. Energy shake
Your post-workout recovery meal can come in liquid form, especially if it has the same nutrients as a full meal. If you find that chocolate milk isn’t quite as filling, simply mix your favorite liquid with some Greek or probiotic yogurt. Be sure to add some water or ice for extra hydration. You can add anything you like, including a little nut butter or a scoop of protein powder.
11. Rice pancakes
A nice, crunchy, carb-loaded alternative to French fries, a rice cake is also a fantastic alternative to sliced bread. Many people love to spread it with peanut butter, taco dressings, hummus, tuna salad, or anything else piled on since it doesn’t get soggy easily.
12. Smoked salmon
Grilled salmon is always delicious, but there’s something just as decadent as smoked salmon, and you get the same nutritional benefits. There is a high amount of omega-3 fatty acids, which means lower levels of delayed-onset muscle soreness after an intense workout. Pair it with some pickled veggies, low-fat cream cheese, and a hollowed-out bagel. Eating healthy doesn’t always have to mean depriving yourself.
