top of page

What Are The Best Foods to Eat After a Workout?

After completing a workout, your body needs to refuel and replenish the nutrients that it has lost during the physical activity. Eating the right foods after a workout can help you recover faster, reduce muscle soreness, and improve your performance in future workouts. In this blog, we will discuss the best foods to eat after a workout.

Nutrition Coach Amber food shopping

Protein-rich foods

Protein is essential for repairing and building muscle tissue, and is one of the best foods to eat after a workout as it can help your muscles recover faster. Some great sources of protein include lean meats, poultry, fish, eggs, tofu, and legumes. Read our Complete Guide to Protein for Women.


Carbohydrates are important for restoring glycogen levels, which are depleted during exercise. Consuming carbs after a workout helps to refuel your body and provide it with energy for the next workout. Some great sources of carbohydrates include whole grains, fruits, and vegetables.


Fruits are a great source of antioxidants, which help to reduce inflammation and promote recovery. They also contain natural sugars, which can help to replenish glycogen levels. Some good options include berries, bananas, and melons.


Vegetables are packed with essential vitamins and minerals that can help to reduce inflammation and promote recovery. Some great options include leafy greens, broccoli, and sweet potatoes.


It’s important to stay hydrated after a workout, as dehydration can lead to muscle cramps and fatigue. Drinking water is the best way to rehydrate your body, but you can also drink coconut water or a sports drink that contains electrolytes.

Nuts and seeds

Nuts and seeds are a great source of healthy fats, which can help to reduce inflammation and promote recovery. Some great options include almonds, walnuts, chia seeds, and flaxseeds.

Chocolate milk

Chocolate milk contains both carbohydrates and protein, which can help to refuel your body and promote recovery. It’s also a great way to satisfy your sweet tooth after a workout.

Fab Food Combos After A Workout

Still not sure what exactly to eat after a workout? Here are the foods we recommend eating after training sessions to help speed up recovery and build lean muscle mass.

  • Quinoa and Blueberries

  • Kefir and Banana

  • Salmon and Veggies

  • Almonds and Apple

  • Chicken and Sweet Potatoes

  • Protein Shake mixed with Almond Milk

  • Salad with boiled Eggs/Roasted Chickpeas

  • Tofu, Avocado and Cooked Broccoli

  • Green juice and Hemp Seed Protein

  • Greek Yogurt and Raspberries


bottom of page