What to Eat After a Workout

Quality post-workout nutrition assists muscle recovery supports your healthy lifestyle and prevents injury so you can continue to work towards your fitness goals.


Protein Shake

One of the common ways to drink a protein shake is immediately after a workout! A protein shake only takes about 30 minutes to reach the muscle after you drink it. This is extremely important because solid food does take more time to digest, break the proteins down, and send to the muscles. Consuming some sort of protein post workout is important for muscle growth and healing. This will prevent injury and ensure you continue seeing progress.


The best post-workout fruits include bananas, raisins, pears, grapes, watermelon, and blueberries. These fruits offer the vitamins, minerals, and antioxidants your body needs to replenish itself after an intense workout!

Cottage Cheese

Eating cottage cheese after a workout gives your body protein and carbohydrates for post-exercise muscle recovery. Low-fat cottage cheese gives you a nutrient-rich snack that’s low in saturated fat. Add fruit for extra benefits.

Lean Proteins

Chicken, Fish, Tuna, Turkey, ground beef, Beans, or eggs are very common lean proteins recommended for post workout meals. These foods will help prevent muscle breakdown, increase recovery time, and replenish the nutrients you drained during your workout.


Kale, broccoli, beets, potatoes, avocado, cauliflower, green peppers, and Squash are great foods to add to your post-workout meal. Essential to every diet, these veggies will help burn fat, build muscle, and give the body the proper nutrients to reach its fitness goals.

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