You're on top of feeling good after your workout, and now is the time to reward your body with some post-workout “fuel”. Eating after exercising is essential to prevent muscle breakdown, replenish glycogen stores, and ensure speedy recovery, but you must choose the right foods to help your body.
Top 10 Foods to Eat After Exercising
This list of the best foods to eat after hitting the gym.
Bananas every day are a portable snack you can enjoy immediately after your workout, offering carbohydrates and potassium, two post-workout muscle-building nutrients. Add bananas to whole grain pancakes, mix in a smoothie, toss them on peanut butter toast, or just peel and eat. They are great for after exercising.
This little grain is packed with healthy carbohydrates and plant-based protein, two macronutrients that work with your body for quick post-workout recovery. Plan ahead and cook a few days to have it as a quick meal that you can eat quickly after exercising.
Eggs are a highly bioavailable protein source, which helps to replenish and increase muscle stores after exercise. Plus, they're quick, versatile, and more affordable than a smoothie in your smoothie bar.
Chicken brings tons of easily digestible protein to your post-workout routine. Roast or broil chicken early in the week to quickly add to salads, lettuce wraps, or any other post-workout meal.
Eating high-fiber foods before a workout can cause digestive problems, but afterward, these foods can help replenish blood sugar levels. Chickpeas are a post-workout superfood, packing good carbs and plant-based protein in a neat package.
Yogurt, especially the Greek variety, provides portable protein and calcium, two nutrients that enhance your post-workout recovery. Skip the sweetened or flavored yogurts, go for plain, sugar-free, seasoning it with fruit and honey or maple syrup to taste, or add protein powder to your take-out recipe instead.
Salmon and other omega-3 rich fish provide muscle recovery protein along with healthy fats to reduce joint inflammation and keep the cardiovascular system in top shape. Quick cooking protein is the best dinner after your weekday grind.
A handful of nuts after a workout provides healthy protein, fiber, and fats, keeping your stomach full until you can get something more substantial to eat. Keep a small packet of almonds in your training bag, your walnut lunch salad and much more - walnuts are extremely versatile!
After a workout is the best time to indulge in comforting and healthy carbohydrates like oatmeal, which effectively replenish working muscles. Cook up a batch of hot oatmeal or add a handful of oatmeal to your favorite pancake recipe - it's a simple grain that can be made in an instant.
Sweet potatoes (sweet potato as it is also called) are popular with the fitness crowd because they bring carbohydrates, fiber, and potassium to the table, assisting in our body's post-workout recovery department. And, they are delicious, versatile, and can be paired in countless ways.