Deciding what to eat after a workout might not seem crucial, but it’s actually a vital part of your recovery. Whether you’ve finished strength training, a Pilates class, or a daily walk, replenishing your energy, fluids, and nutrients is essential.
So, what should you eat and when? Experts explain the best foods for post-workout recovery and which ones to avoid. Here’s everything you need to know about eating after exercise to support muscle recovery and improve your results.
Key Takeaways
Eating the right foods after a workout replenishes your energy, restores nutrients, repairs muscle, boosts protein synthesis, and hydrates your body. Focus on the three “Rs” of recovery: refuel with carbohydrates, repair with protein, and rehydrate with fluids and electrolytes.
Why It’s Important to Eat After a Workout
Eating after exercise offers many benefits. Perri Halperin, MS, RD, CDN, clinical nutrition coordinator at the Mount Sinai Health System, explains that exercise depletes glycogen (stored glucose used for energy), tears muscle tissue, and reduces electrolytes. Eating the right foods helps replenish energy, restore nutrients, repair muscle, increase protein synthesis, and hydrate your body.
Additionally, eating after a workout helps prevent injury. Jenna Stangland, MS, RD, a sports dietitian and performance advisor for Momentous, notes that eating can “repair stressed and inflamed cells after an intense training session.”
Does the Type of Workout Affect What You Should Eat?
According to Amy Shapiro, RD, registered dietitian and founder of Real Nutrition, the type of workout does influence what you should eat afterward. “Your nutritional needs after exercise depend on what you asked your body to do,” Shapiro explains. “While we focus on protein and carbs, the amount of each will vary based on the workout and the individual, since nutrition isn’t one-size-fits-all.”
In general, she recommends increasing your carb and protein intake for optimal recovery. For strength training, focus on protein for muscle repair and carbs to replenish stored energy. Endurance workouts like running or cycling also require carbs (about 60 grams or more) and protein for recovery. For mixed or circuit training, aim for a balanced approach to both nutrients.
When to Eat After a Workout
The ideal time to eat after exercise depends on several factors. Stangland suggests considering the workout’s length, intensity, type, and your personal goals.
Generally, if your workout is light and lasts about an hour (like a walk or gentle yoga), you can wait until your next meal. However, for longer, more strenuous sessions, aim to eat within 45 minutes to an hour after finishing. This is especially important if you’re trying to build muscle. “Eating sooner after a workout allows for another fueling opportunity two hours later, providing more protein and calories to support muscle growth,” she explains.
What Are the Best Foods to Eat After a Workout?
Angie Asche, MS, RD, an expert nutritionist at Centr, recommends focusing on the three “Rs” of recovery:The post-exercise meal is all about refueling, repairing, and rehydrating. You can refuel with carbohydrates, repair with protein, and rehydrate with fluids and electrolytes. Combining these three creates what Halpering calls the ideal “post-workout trifecta.” Simple combinations you can make yourself include yogurt with fruit, a peanut butter sandwich, turkey on whole-grain bread with vegetables, hummus with whole-wheat pita and veggies, or chicken with brown rice.
Refuel
To replenish your energy, you need carbohydrates—especially if you train for several hours or multiple times a day. Stangland explains that complex carbohydrates (minimally processed whole foods) are best because they provide vitamins, minerals, and fiber. They also take longer to digest, which helps you feel full longer, provides lasting energy, and prevents blood sugar spikes. Examples include whole grains, brown rice, legumes, quinoa, sweet potatoes, vegetables, and fruits like bananas.
Repair
Protein after exercise helps repair and build muscle. Studies suggest aiming for 20 to 40 grams post-workout to maximize muscle growth. Good sources are eggs, Greek yogurt, beans, tofu, tempeh, fish, shellfish, chicken, and turkey.
Stangland also recommends foods high in leucine, like chicken, fish, and cheese, as they contain amino acids that trigger muscle protein synthesis. Some evidence suggests leucine may improve muscle recovery and reduce inflammation.
A protein shake can count as a post-workout meal if it provides the right nutrients. Shapiro notes that a shake with only protein won’t help much if your workout significantly depletes glycogen stores, like a long run or intense HIIT session. She recommends adding fruit or another carbohydrate source, such as oats, to meet both protein and carbohydrate needs.
Recovery
Eating both carbs and protein aids recovery. Halperin points to studies showing that a 3:1 ratio of carbohydrates to protein is most beneficial post-workout.
Other foods can also support recovery. Stangland explains that anti-inflammatory foods like tart cherries, turmeric, dark leafy greens, and deep-colored wild berries can help reduce muscle soreness.
You may also consider adding omega-3 fats from salmon, olive oil, walnuts, flax seeds, and chia seeds. Studies show that just one week of eating omega-3-rich foods can help reduce muscle damage.
Other important nutrients include magnesium and vitamin E. Asche supports both for their ability to ease muscle soreness while reducing inflammation and oxidative stress. She notes that research has found almonds helpful for exercise recovery.
Fats
Healthy, low-fat, natural foods can be beneficial after exercise. Asche says you can include some fat in your post-workout meal or snack, prioritizing monounsaturated and polyunsaturated fats like olives, olive oil, avocado, fatty fish (salmon, sardines), nuts (almonds), and seeds.
However, current research on incorporating fats for repair and recovery isn’t conclusive. Halperin recommends sticking to a small amount of healthy fats.
Healthy Post-Workout Meals and Snacks
As mentioned, following a 3:1 ratio of carbohydrates to protein has been shown to be most beneficial.For post-workout recovery, include some healthy fats for extra nutrients, and you’ll be all set. Here are some ideas for healthy muscle recovery foods to inspire your next meal.
Post-Workout Snack Ideas
– Banana with almond butter, sea salt, and cinnamon
– Apple, hard-boiled egg, and almonds
– Handful of cashews and walnuts with dried fruit
– Red pepper and celery with hummus
– String cheese with sliced carrots and cucumbers
– Smoothie made with frozen blueberries, banana, flax seeds, protein powder, and almond milk
Post-Workout Meal Ideas
– Nicoise salad with tuna, hard-boiled egg, green beans, olives, and olive oil vinaigrette
– Grilled chicken breast with avocado, steamed kale, parmesan, and pumpkin seeds
– Grilled salmon with sweet potato, broccoli, and white beans
– Omelette with spinach, avocado, mushrooms, and whole wheat sourdough
– Greek yogurt with pistachios, fresh berries, whole oats, and flax seeds
– Scrambled tofu with mushrooms, green onion, zucchini, turmeric, miso, and tahini
What to Drink After a Workout
While water is the best choice after a workout, adding nutrients and electrolytes can be helpful. “A healthy post-workout drink is a quick and efficient way to get multiple functional nutrients into your body,” explains Stangland. “Since sitting down for a balanced snack isn’t always possible due to schedules or timing, a drink can deliver recovery nutrients to fatigued cells quickly through the bloodstream.”
How Much Water to Drink After a Workout?
To replace fluids lost through sweat, aim for two to three cups of water after your workout, as recommended by the American College of Sports Medicine. Sports drinks can help maintain electrolyte balance, but Halperin notes they’re only necessary after very strenuous, long workouts. She also advises checking the sugar content of electrolyte drinks, as they can be surprisingly high. Instead, try coconut water with a pinch of salt as a natural alternative.
A healthy smoothie is another great option. Asche recommends smoothies with whole foods rich in protein, carbohydrates, and antioxidants, such as fruit smoothies blended with protein powder or Greek yogurt. Stangland suggests mixing frozen tart cherries, ground flaxseeds, ice, almond milk, and whey protein powder for a recovery shake.
What to Avoid After a Workout
Halperin recommends avoiding sugary foods like cookies, candies, pastries, muffins, and cakes, as well as high-fat foods, as they won’t aid muscle recovery and may upset your stomach.
Stangland adds that you should also avoid simple carbohydrates like sugar, syrup, and honey, which are digested quickly and cause rapid spikes in blood sugar. Steer clear of lower-quality protein sources such as sugary cereals, baked goods, bars, or beverages with long ingredient lists or preservatives. “These provide ‘empty calories’ that don’t help refuel, rehydrate, or repair your body after a workout,” she says, noting that fried foods should also be avoided.
Foods with lots of added sugars can increase inflammation and hinder recovery. In short, avoid anything that might upset your digestive system, lacks protein, or is too high in saturated fat. And if you’re considering brunch after a workout, skip the mimosa—alcohol interferes with muscle protein synthesis and sleep quality, which are essential for recovery.
How to Tailor Recovery Nutrition to Your Goals
Your recovery nutrition should align with your specific workout goals. For muscle gain, Shapiro recommends aiming for aFor optimal recovery after a workout, aim for 20 to 30 grams of high-quality protein and 30 to 60 grams of carbohydrates. Good examples include a Greek yogurt parfait with berries and granola, a protein shake with banana and oats, or grilled chicken with sweet potato. This helps refill your energy and supports performance for your next session.
If your goal is fat loss while preserving muscle, prioritize protein—again, about 20 to 30 grams—to prevent muscle breakdown. Include some carbs to aid recovery, but in a smaller amount, around 15 to 30 grams, along with healthy fats. Try an egg white omelet with spinach and avocado toast, or a tuna salad with quinoa and greens.
For a general energy boost, combine carbs and protein from whole, nutrient-dense foods like a rice bowl with tofu and roasted vegetables, or a protein smoothie with spinach, banana, and coconut water. Remember to replenish electrolytes as well.
Plant-based eaters should focus on whole food sources and clean protein powders to meet protein needs. Good pairings include legumes with grains, and incorporating soy, quinoa, hemp, pistachios, or pea protein. Don’t forget complex carbs like beans, sweet potatoes, fruit, and whole grains, along with healthy fats from nuts, seeds, avocados, and clean oils.
As with any nutrition plan, it’s best to consult a doctor or registered dietitian to determine what works for you. Meal prepping can also help you avoid processed foods and refined carbohydrates.
Wellness is holistic—what you do after a workout matters just as much as the exercise itself. Don’t skip that healthy post-workout meal; you want your hard work to pay off.
Meet the Experts
– Perri Halperin, MS, RD, CDN, clinical nutrition coordinator at the Mount Sinai Health System
– Jenna Stangland, MS, RD, sports dietitian and performance advisor for Momentous
– Amy Shapiro, RD, registered dietitian and founder of Real Nutrition
– Angie Asche, MS, RD, expert nutritionist at Centr
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Frequently Asked Questions
FAQs What to Eat After Your Workout
Q Why is it important to eat after a workout
A Eating after a workout helps your muscles recover replenishes the energy you used and helps your body repair and get stronger Skipping it can leave you feeling fatigued and slow your progress
Q What should a postworkout meal or snack include
A Aim for a combination of protein and carbohydrates A little healthy fat is fine but focus on the protein and carbs first
Q How soon after my workout should I eat
A Ideally within 30 to 60 minutes after finishing This is often called the anabolic window when your body is most ready to absorb nutrients for recovery
Q Im not hungry after exercising What should I do
A This is common especially after intense cardio Try a liquid option like a protein shake chocolate milk or a smoothie which can be easier to consume than solid food
Q What are some quick and easy postworkout snacks
A Great options include Greek yogurt with berries a protein shake a banana with a tablespoon of peanut butter cottage cheese with fruit or a turkey sandwich on wholegrain bread
Q Do I need a protein shake
A Not necessarily While shakes are convenient whole foods work just as well Use a shake if youre in a rush have a small appetite or struggle to meet your protein needs through meals
Q What if Im trying to lose weight Should I still eat after a workout
A Yes Proper recovery helps maintain metabolism and muscle mass which is crucial for fat loss Opt for a smaller balanced snack instead of skipping it entirely
Q Are carbs bad after a workout if Im on a lowcarb diet
A For most people some carbs postworkout are beneficial even on a lowcarb plan Focus on nutrientdense carbs like sweet potato or quinoa in a modest portion to aid recovery without disrupting your goals
Q What should I drink after a workout
A Water is the top priority to rehydrate For very long or intense sessions a drink with electrolytes