We all know the importance of fueling up post workout—but some foods can restore muscles, strengthen bones, and reduce inflammation better than others.
When creating your post-workout meal plan, consider what you enjoy eating. Focus on whole foods and build a balanced meal or snack. Think protein, carbs, healthy fats, and hydration. With that in mind, check out this list of nutritious post-workout foods:
- Water
While water may not be a food, hydrating after a workout is an essential part of recovery, especially since you lose water as you sweat. If you’re not a fan of drinking water, try water-rich foods like watermelon, celery, or oranges.
- Yogurt with Fruit
Yogurt is the perfect post-workout snack because it boosts your protein intake and it’s also a nutritious carb source. Adding fruit can make it more interesting, plus fruit is a beneficial post-workout snack because it contains simple carbohydrates.
- Hummus and Crackers
After a workout, your body likes carbohydrate-containing foods because it’s burned through all its energy stores. To replenish these stores, top a couple of whole grain crackers with delicious hummus. Hummus is made from chickpeas which are high in fiber and protein, making them a fantastic plant-based protein source.
- Avocado Toast
Avocado toast is the trend that won’t quit—and for good reason! The combination of healthy fats from avocados and whole grains from toast makes for a great and easy post-workout bite.
- Eggs
Without protein, your body will have a hard time repairing muscle fibers and building strength. Eggs are the classic protein workhorse and can be added to literally anything—fried on toast, tossed with brown rice for a healthy stir fry, or folded with veggies for a nutritious scramble.
- Mixed nuts
A handful of nuts—such as almonds, cashews, hazelnuts, and pistachios—goes a long way in satisfying your protein, fat, and salt needs after a workout. Plus, they pack minerals like calcium and zinc that boost bone health.
- Bananas
This portable, easy-to-digest fruit offers a one-two punch of carbs and potassium, which can stave off muscle cramping.
