What Should You Eat After a Workout?

Reach the fitness goals that you have.


When you work out you can put a lot of effort into what you do. You want to do better, be better, perform better, and reach the fitness goals that you have. If you are thinking along these lines, then the chances are that you have thought a little about the kind of things that you need to be eating before and after a workout. You don’t want to ruin an epic workout by just having a burger and fries afterwards, and not make the most of the potential gains. By having the right nutrients after you have exercised, you can really make a difference to your fitness results. 

Eating After a Workout Is Important

If you want to know just what the right nutrients and foods can do for you after exercise, then it is a good idea to think about how your body is impacted by being active and by exercising. Working out will mean that your body uses up a lot of its stores of glycogen, in order to fuel your workout. This can result in muscles being depleted to some degree of glycogen. Some of the proteins in your muscles can also get damaged or broken down when exercising, so it is worth looking at to replenish those stores. So with that in mind, here are some of the things that are best to consume after working out, if you’re looking to take your strength, fitness, and health to the next level. 


Foods to Eat After a Workout

One of the main goals of the food that you have after working out, is to give your body all of the nutrients that it needs to recover well and restore your body’s stores that have been depleted. Having foods that are not processed and that are easy to digest is one of the best places to start, in order to get maximum nutrient absorption. Some examples of foods to eat after working out are: 


  • Sweet potatoes
  • Quinoa
  • pineapple, kiwi, banana, and berries
  • Rice cakes
  • Oats
  • Pasta
  • Leafy green vegetables like spinach and kale


  • Protein powder with water or milk, which could be plant-based protein or animal-based whey protein
  • Eggs
  • Yogurt
  • Cottage cheese
  • Chicken
  • Protein bar



  • Avocado
  • Nut butter
  • Nuts

Remember that fats aren’t bad! When you have the right kind of fats, such as the healthy fats that are listed above, then it can make a huge difference to you. A fatty takeaway meal wouldn’t be the kind of fats that are going to help. 

Meal and Snack Ideas After Exercise

You may not just want to have a protein shake or a handful of nuts after you have had a workout. So here are some of the things that you could try for your snacks and meals after working out:

  • Roasted veggies with grilled chicken
  • An egg white omelet with avocado slices
  • Salmon rolls filled with cottage cheese
  • Tuna salad made with leafy green veggies
  • Avocado smash on rice cakes
  • Porridge with fruit and nuts
  • Hummus and wholegrain crackers or rice cakes
  • Low sugar cereal with milk
  • Yogurt with berries and nut butter
  • Quinoa with avocado and spinach


Consider Supplements

If you are out and about a lot, and workout at a lunch break before going back to work, then it can be hard to get in all of the nutrients that you need, unless you use something like a protein shake. Supplements do have their place in our diets, and they can fill the nutritional gap when we don’t always have a balanced diet. Supplements that are high in protein are what will be best for after exercise, as well as an Omega-3 supplement if you can’t get this in your diet all the time naturally. There are also workout specific supplements that you could consider, such as Tongkat Ali, which works to boost energy levels and stamina. There is a lot of information out there about supplements, so it could be worth speaking to your doctor, trainer, or a nutritionist to get their advice on what would be best for you and your goals.

Drink Plenty of Water

After you have exercised it is so important to have a lot of water. This is something that you should be doing a lot each day, but particularly when you have exercised. When you are someone who is properly hydrated, it makes sure that your body has the optimal environment to be able to maximize your workout results and make the most of your fitness and training.

When you exercise, you also lose water when you sweat, and as a result, lose electrolytes too. These need to be replenished and it is done by drinking water and staying hydrated. It is important to replenish these fluids if you are going to exercise again within twelve hours of your last session. You could think about taking an electrolyte drink to training if you are training a lot, sweating a lot, such as training for a marathon, for example.  

When you have the right amount of carbohydrates and protein after exercise, you will be setting yourself up for success. This will help you to not only recover well, but to be able to use the foods to your advantage and make the most of your workout. You can improve your performance when you next workout if you have refueled with the right kinds of foods filled with the nutrients that your body needs. 

If you find that you aren’t able to eat within an hour or so after your exercise, then it is best to make sure that you don’t leave it longer than two hours before consuming something. You don’t want your body to suffer and not be able to recover well or give you the energy that you need. Filling your body with water is what will complete the whole post-workout routine, and what will help you to be able to feel your best after exercise and bring the most benefits to your exercise routine.