10 Perfect Post-Workout Meals

You workout to get leaner, fitter, healthier, stronger. So you head to the gym and you lift some weights and get your sweat on. What you’re really doing at the gym, ultimately, is making micro-tears to your muscles. It’s this damage, that when fueled properly to repair, makes you leaner, fitter, healthier, stronger. Eating after your workout is important, but so is what you choose to eat.

Post-workout nutrition should focus on 3 R’s:

Rehydrate. Replenish the fluids that you lost while sweating through your workout.

Refuel. Replace the muscle glycogen used while you exercised.

Rebuild. Repair the micro-tears with muscle-building protein.

Why? To speed up recovery, to decrease muscle soreness, to build muscle, to utilize body fat and to improve bone health.

When you drop that final weight, you should start thinking about where your snack’s are hiding.

Grab real food.

Whether that means a shake made with real ingredients or a quick-digesting meal is up to you. That decision often depends on whether or not you’re hungry after you workout, what you have access to post-workout and what you like. But whatever floats your boat, make sure it’s real food as opposed to the shakes and bars packed with ingredients that belong in a lab, not your belly.

Focus on water, simple carbs and protein.

Tropical Kale Smoothie

1 scoop vanilla whey protein powder
1 cup unsweetened almond milk
1 cup raw, chopped kale
1/4 cup frozen mango
1/4 cup frozen pineapple
1/2 banana
1/2 teaspoon Spirulina (optional)
1 slice fresh ginger
ice

Blend all ingredients until smooth.

Black Forest Peanut Butter Smoothie

1 scoop chocolate whey protein powder
1 cup unsweetened almond milk
1 banana
1 cup frozen cherries
1 pinch cinnamon
ice

Blend all ingredients until smooth.

Chocolate Milk

Low-fat chocolate milk improves recovery and lean body mass. It hydrates, it provides fast-digesting carbs, protein and electrolytes.

Yogurt Parfait

1 cup plain, non-fat Greek yogurt
1 cup mixed berries
1 teaspoon honey

Layer yogurt and berries until you run out of each. Drizzle with honey.

Chicken or Beef Tacos

2 small flour tortillas
3 ounces ground beef or chicken, cooked (with taco seasoning)
2 ounces black beans
2 tablespoons salsa
2 tablespoons avocado

Build 2 tacos, each with half of the beef and beans. Top with salsa and avocado.

Milk and Cereal with Berries

This is the one time that you don’t have to grab the high-fiber, multi-grain cereal. Your body is looking for fuel it can get it’s hands on quickly. You still don’t want the added sugars of something like Lucky Charms but Cheerios will work. Top with milk and your favorite berries for the perfect post-workout combo of nutrients.

Banana Almond Butter Roll-Up

1 flour tortilla
1 tablespoon almond butter
1 banana
Pinch of cinnamon

Spread almond butter on the tortilla. Sprinkle with cinnamon and roll banana up in tortilla.

Turkey Roll-Ups with Crackers

Roll up 3 ounces of turkey with about an ounce of real cheese and snack with 10-12 whole grain crackers.

And if you forgot your post-workout meal at home…here are a couple of options when you’re on the go.

Tuna Sushi Rolls and Edamame

White rice is easily digestible – perfect for your muscles that are aching for nutrients. Add in the low-cal and healthy protein and you’ve got yourself a perfect excuse for a sushi lunch date.

Veggie Omelette with Whole Grain Toast

Eggs provide a great deal of protein and healthy fats which will help your body rebuild the muscles you worked so hard. Paired with whole grain toast and here’s a post-workout meal you can have any time.

Do you usually grab a post-workout snack? How do they compare to what’s recommended here? Are there any here that you might try?

Nutrition & Recipes

10 Perfect Post-Workout Meals

Post-workout nutrition should focus on 3 R’s:

Grab real food.