What to Eat After a Workout (and What to Avoid)

Protein-rich foods

Protein is important for muscle growth and repair after a workout. Choose lean protein sources like tofu, eggs, chicken, fish, or plant-based protein shakes.

Complex Carbohydrates

Carbohydrates replenish energy stores that are depleted during activity. For long-lasting energy, eat complex carbs like whole grains, rice, sweet potatoes, and veggies.

Good Fats

Avocados, nuts, seeds, and olive oil are all good sources of healthy fats. These fats help the body absorb nutrients and give it a steady source of energy.

Staying hydrated

Drink water to refill the fluids you lose when you sweat. For long or hard workouts, a sports drink can help you get back nutrients.

Greek Yogurt with Berries

Berries are full of vitamins and antioxidants, and Greek yogurt has both protein and carbs. This snack is versatile and can be quickly and easily prepared for various occasions.

Chocolate Milk

Because it has both protein and carbs, chocolate milk is a good drink to drink after a workout to help your muscles heal.

Sweet potato and salmon

Salmon has protein and omega-3 fatty acids, and sweet potatoes have complex carbs and important nutrients.