The Tamesis
Combining these three creates what Halperin calls the ideal “post-workout trifecta.” She lists yogurt and fruit, peanut butter sandwiches, turkey and veggies on whole-wheat bread, hummus with whole-wheat pita and veggies, chicken and brown rice, and more simple combos you can make on your own after a workout.
come on
For energy, you need carbohydrates, especially if you train for several hours or multiple times per day. Complex carbohydrates, also known as minimally processed whole foods, are the best type of carbohydrate because they provide a rich source of vitamins, minerals and fiber, Stanland says. Complex carbohydrates also take longer to digest, increasing feelings of fullness and providing long-lasting energy. They also prevent those dreaded blood sugar spikes.
Some examples of complex carbohydrates include whole grains, brown rice, beans, quinoa, sweet potatoes, vegetables, and fruits like bananas.
repair
Post-workout protein helps repair and strengthen muscles. Research shows that to help the body maximize muscle growth, we should aim to gain 20 to 40 grams post-workout. Good sources of protein are eggs, Greek yogurt, beans, tofu, tempeh, fish, shellfish, chicken and turkey.
Another thing Stangeland said to look for? Foods high in leucine, such as chicken, fish, and cheese. These foods contain amino acids that promote muscle protein synthesis. There’s even some evidence that leucine may help improve muscle recovery and reduce inflammation.
A protein shake can count as a post-workout meal—as long as it provides you with the right nutrients. Focusing on just one nutrient of protein won’t help much, Shapiro says. “If you have a workout that significantly depletes glycogen (like a long run or high-intensity HIIT), then a protein-only shake won’t replenish those carbohydrate stores, which is also part of recovery. So I recommend making sure you add fruit or another carbohydrate source (like oats) to satisfy both requirements,” she says.
recover
Speaking of recovery, eating carbs and protein at the same time will definitely help in this area as well. Halperin points out that research shows a 3:1 ratio of carbohydrates to protein is most beneficial after a workout.
But that doesn’t mean you shouldn’t consider adding other foods to your post-workout meal.
“Eating anti-inflammatory foods after a workout is great for recovery and reducing muscle soreness,” Stangeland explains. “These might be tart cherries, turmeric, dark leafy greens and dark wild berries.”
You may want to add omega-3 fats, such as those found in salmon, olive oil, walnuts, flax seeds, and chia seeds. Research shows that eating omega-3-rich foods for just one week can help reduce muscle damage.
Other nutrients to consider? Magnesium and Vitamin E. In fact, Asche is a big proponent of both substances for their ability to support muscles and relieve soreness while reducing inflammation and oxidative stress. (She notes that research has found almonds aid exercise recovery.)
Fat
What about fat? It turns out that eating healthy, low-fat, natural foods after exercise may also be beneficial. “You can definitely add some fat to your post-workout meal or snack; I just recommend prioritizing sources of monounsaturated and polyunsaturated fat,” Ashe says. To that end, she lists olives, olive oil, avocados, fatty fish like salmon and sardines, nuts and seeds like almonds as healthy fats to look for.
