Best After-Workout Foods

Eight delicious ways to refuel and recover after you exercise.



About 30 to 60 minutes after you finish exercising, you need a balance of protein and carbohydrates to help you recover and repair muscles that were stressed by your workout. Try these tasty ways to recharge that also satisfy the hunger you earned while you were exercising.

You need a balance of protein and carbohydrates to help you recover and repair muscles that were stressed by your workout.

Chicken and Vegetable Stir-fry
Stir-fry chicken with your choice of chopped veggies after a workout. Serve over brown rice for a perfect mix of protein, carbohydrates and whole grains.

Tropical Protein Smoothie
Blend together a half cup of frozen mango, one scoop of protein powder, a half cup of frozen pineapple and 1 cup milk. Smoothies are easy to consume after a workout because you can drink them on the go and they’re easy to digest.

Peanut Butter Banana Parfait
Layer plain Greek yogurt with slices of banana and drizzles of peanut butter for a post-workout meal that tastes like dessert. This parfait packs in potassium, which prevents muscle cramps and balances electrolytes you lost while sweating. The yogurt gives you a boost of calcium, which is essential for strong bones.

Vegetable Omelet with Toast
Eggs are rich in protein which helps with muscle recovery and growth. Make an egg omelet filled with your favorite veggies, which are packed with key vitamins and minerals that your body needs. A slice of whole wheat toast gives you fiber, to help with digestion, and B vitamins.

Hummus and Turkey Wrap
Spread a few tablespoons of hummus on a whole-grain wrap, then fill it with, spinach, tomato slices and low-fat turkey. Spinach helps to reduce inflammation, which is a common after-effect of exercise. It also helps to lower blood pressure.

 Tuna Salad with Whole Grain Crackers
Tuna is a very lean source of protein that is rich in heart-healthy omega-3 fatty acids. Make your tuna salad with Greek yogurt, chopped celery, onions and a squeeze of lemon juice for a healthy take on the classic.

Apples and Peanut Butter
Nut butter is rich in healthy fats, protein, vitamin E, potassium and fiber. Apples are high in fiber and provide fluids to help you rehydrate.

Sweet Potato Pancakes
Sweet potatoes help to restore your glycogen levels which are depleted after a workout. In your typical pancake mix, add a pureed sweet potato and a scoop of protein powder for a nutrient rich breakfast. These will keep you full for much longer than regular pancakes and taste sweet like dessert.

Do you have a favorite post-workout meal? Tell us about in Comments so we can all learn from each other.




  1. Excellent & yummy meals ideas. I am going try omlette & tuna suggestions. I must say, I really love reading all magazine articles that ActivewearUSA sends! Keep up the great work :D

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