1. Eggs


Protein and carbs are the two keys to a good post-workout meal. Eggs have the former covered. At just 70 calories

each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D. Also, don’t let

the Rocky movies fool you; raw eggs have no advantages over cooked ones. In fact, cooking eggs allows your body

to absorb almost twice the amount of protein.

Get 12 easy egg recipes here.

2. Quinoa


For your dose of carbs, brown rice is fine, but it can’t compete with all the vitamins and nutrients found in quinoa

(pronounced “keen-wah”). It also contains far more protein and fiber than brown rice, and requires less time to prepare.

Get 32 fun quinoa recipes here.

3. Orange Juice

Orange Juice

Instead of a Gatorade, grab a glass of OJ. In addition to vitamin C,

you’ll also get significantly more potassium than you would from popular sports drinks, which are generally

intended for use during extended exercise, not after. Potassium is an important electrolyte that helps the body

restore its fluid levels. Orange juice also works well for protein shakes.

Source: pinterest.com

4. Kefir


Kefir, a fermented milk drink made from probiotic bacteria, has been growing in popularity, and rightfully so.

Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body.

Dairy proteins are especially helpful for maintaining lean muscle mass and speeding up weight loss. While its

tangy flavor may take some getting used to, it mixes well with fruit, cereal and whey protein.

Get a recipe for a banana-kefir smoothie here.

5. Bananas


Bananas are high in the “good” kinds of carbs you need after a workout. These fast-acting carbs will help restore

your body’s levels of glycogen, which helps rebuild damaged muscles. And they provide lots of wonderful potassium.

6. Salmon


Not only will you get a large dose of protein, but

the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.

Get this recipe here.

7. Blueberries


These little guys give your body a huge antioxidant boost. In fact,

studies show that blueberries can triple your rate of recovery after intense workouts.

8. Whole-Grain Pita and Hummus

Whole-Grain Pita and Hummus

This is a great meat-free option that’s also very easy to prepare. Made from chickpeas, hummus contains both

protein and carbs, and the slow-release carbs from the pita will keep energy levels up after a tough workout.

Get this recipe for parsley hummus here.

9. Dried Fruit and Nuts

Dried Fruit and Nuts

If you’re crunched for time, a handful or two of this snack delivers a quick protein and carbs fix. Soy nuts are

especially helpful for building muscle; a half cup contains 34 grams of protein.

10. Pineapple


Pineapples contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling.

They’re also high in vitamin C, a key component in repairing tissue.

11. Sweet Potatoes

Sweet Potatoes

Along with a healthy dose of carbs, sweet potatoes contain a variety of vitamins and nutrients, particularly

vitamins B6, C, D, magnesium, and potassium.

Get a recipe for garlic-and-thyme-roasted sweet potatoes here.

12. Kiwi


Kiwis pack huge amounts of vitamin C and potassium into a tiny serving. They’re also an excellent source of

antioxidants, which help combat muscle soreness. **Don’t throw out the skin; it’s full of even more nutrients.

Source: pinterest.com

13. Water

The 14 Best Things To Eat After A Workout

This one may seem obvious, but failure to hydrate properly is a common exercising mistake. To feel great and

stay energized, you should replace every pound lost during a workout with 2–3 glasses of water.

14. Most Important: Eat SOMETHING

Most Important: Eat SOMETHING

Your body uses a lot of energy during a workout. If you don’t replenish it within an hour or two after finishing,

your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food

within 15 minutes of working out goes a long way.