- The best foods to eat after a workout include fish like chicken, quinoa, avocado, dark green greens, and protein shakes like chocolate milk.
- Quinoa is a great post-workout food because it has both protein and carbohydrates, two nutrient groups that are essential for recovery.
- Leafy vegetables such as kale, spinach and arugula contain both lime and iron, which can help with metabolism and bone strength.
- This article was medically reviewed by Samantha Cassetty, MS, RD, nutrition and wellness expert with a private practice based in New York City.
- Visit Insider’s Health Reference Library for more advice.
When your training is complete, you may think that the important work is behind you. But what you eat after your workout can have a real impact on your fitness. Here’s why you eat and some of the best food for the job.
Why it is important to eat after a workout
“The one concept I try to get athletes to understand is that the benefits of training do not occur until the training is over, and your body recovers and tries to become stronger or faster,” says John M. Martinez, MD, a sports medicine doctor who has worked with the United States Triathlon team. “Therefore, post-workout foods are essential for the proper recovery of the body.”
Martinez recommends that people – especially those who train at a high level – eat a meal rich in protein and carbohydrates within an hour of completing their training. The egg white will help to repair and build muscle, while carbohydrates will stabilize blood sugar and prevent the body from breaking down muscle for fuel.
Your meal or snack after the workout will provide you with energy and heal your body from the small muscle tensions that occur during a workout – so grow muscles. In fact, a 2017 paper in the Journal of the International Society of Sports Nutrition found that eating egg whites after a workout can increase muscle protein synthesis, the process by which muscles repair themselves after exercise.
Specifically, a 2018 study published in the journal Nutrients concluded that whole foods – such as fruits, vegetables, eggs and lean meats – are ideal for recovery needs after post-workout. However, in a nutshell, protein supplements, such as shakes, can also be beneficial.
Here are some of the best choices for food, full of protein, for a snack or meal after the workout.
1. Fish as hin
Fish and chicken provide lean protein, which should be the cornerstone of any meal or snack after training, Martinez says.
Lean proteins – including fish, beans, and boneless, skinless plums – can give you all the benefits for health and muscle gain from egg whites, with fewer calories and less saturated fat than egg whites like meat or pork.
“Fish and chicken have all the essential proteins – leucine, isoleucine and valine – and promote muscle repair and muscle growth,” says Martinez.
Protein prepared for time can make it easier to supplement post-workout. Steamed or baked fish, such as grilled plums, can be easily prepared earlier in the evening and eaten after a workout.
Quinoa
Quinoa is a complex whole grain nut that has two essentials after training: carbohydrates and egg whites.
“If you have grains, quinoa is probably your best choice,” says Stacie Stephenson, DC, functional medicine specialist and founder of VibrantDoc, a wellness platform.
In addition, quinoa is gluten-free, says Stephenson. Because many people are gluten-sensitive, this is a nut that can work well for most people.
You can eat quinoa with fish or chicken for a protein-packed meal after the workout, or add the following fruits and vegetables if you are vegetarian.
3. Avocado
Avocados can be part of a full meal after the workout that satisfies your hunger while still staying healthy, and improve your comfort after the workout.
“Avocado has a high healthy fat content and is a good choice, especially for athletes on a low-carbohydrate or ketogenic diet,” says Martinez.
For an added protein boost, avocados can be combined with a hard-boiled egg like chickpeas.
4. Dark-leafed greens
“Leafy vegetables are packed with micronutrients and vitamins, so they are a healthy part of a balanced diet for athletes,” says Martinez.
Specifically, dark vegetables provide important nutrients such as calcium and iron, which you can export. Calcium helps repair muscle and contributes to bone strength, while iron helps regulate metabolism and energy expenditure.
The best examples of these dark, leafy greens are:
- Spinach
- Kale
- Arugula
- Bok choy
An after-workout meal is the perfect time to indulge in an extra serving of vegetables throughout your day. If you’re making a protein smoothie, add spinach, or saute some kale to go with your quinoa.
5. Protein shakes like chocolate milk
Protein shakes are popular because they are a quick and easy way to get protein after a workout. However, it is important to make sure that you drink a high-quality protein shake that is not full of sugar. Instead of just following ads, Martinez says it’s important to do your homework on your shakes.
“The protein supplement sector is a huge, multi-billion dollar market with large marketing departments,” says Martinez. “That said, protein shakes are convenient and easy to mix and drink after a workout. The high-quality protein shakes typically provide about 30 grams of egg white including 3 to 4 grams of the amino acid leucine, which helps promote muscle growth.”
If you are interested in buying protein powder or other supplements, our colleagues at Insider Reviews have put together a buying guide for what to eat after a workout.
If you do not have protein powder, some people claim that chocolate milk is a great drink after training – although Martinez says it has no special benefits. “It does work as a recovery drink because it has carbohydrates and egg whites, but it’s actually no different than having another meal with those macronutrients,” he says.
The best time to eat after a workout
A 2013 study published in the Journal of the International Society of Sports Medicine recommended that pre- and post-workout meals be separated by no more than four hours. If you space them further than that, you may feel tired, and not regenerate the energy to exercise and repair your muscles.
Stephenson says most people like to wait for their heartbeat before eating, which usually happens within 10 to 20 minutes after finishing a workout. Taking a shower then eating is a common and effective approach, she says.
Takeaways
Generally, it is most important to eat protein after a workout to help your muscles recover. “After a workout, it’s about providing your body with the building blocks it needs to repair and strengthen your muscles,” says Stephenson.
There are many ways to get this protein, and depending on your preferences and the time you have, you can choose different types of foods. This is reflected in Stephenson’s own post-training routine.
“Seafood, eggs and yogurt are my go-tos, but sometimes I find it quicker and easier to make a high quality, nutrient-dense protein shake that has it all in,” she says. “I have to ‘pack and go’ a lot, so this makes sense for my schedule.”
