Recovery Foods: What to Eat After a Workout

by in Fitness, June 16, 2012
greek yogurt
Eat Greek yogurt after a workout to replenish energy.

Eating after exercise is a MUST for healthy muscles. Recover and refuel with these regenerating foods.

What and When?
The body craves both carbs and protein after exercise. Carbohydrates are required to replenish energy stores, while protein repairs tired muscle fibers.

To optimize results, you want to take in carbohydrate and protein in about a 3 to 1 ratio, that’s 3 grams of carbs for every one gram of protein. Depending on when you exercise, recovery food can be a snack or a meal; either way, look to these 5 recovery foods.

Chocolate Milk
Research studies continue to find that chocolate milk can benefit muscle recovery in athletes. One cup has 23 grams of carbs and 8 grams of protein – that’s just about 3:1.

Chicken Breast
Lean protein like chicken is packed with muscle building amino acids. Three ounces of cooked chicken breast has about 24 grams of protein. Add to pasta or enjoy in a sandwich or wrap; add a piece of fruit or a low fat yogurt to up the carbs and complete the meal.

Greek Yogurt
Go Greek for extra protein – 1 cup has 23 grams – that’s more than double most regular varieties. Top with fresh or dried fruit and granola.

Bars
Occasionally your schedule may not allow for even the simplest meal prep. On those days opt for an energy bar. Look for one that has the proper ratio of carbs to protein like Clif or Luna Bars.

Peanut Butter
You’ll find 7 grams of protein in a serving (2 tablespoons) of peanut butter. Spread on an apple, whole grain bread with jam or blend into smoothie for some super delicious (and budget-friendly) recovery fuel.

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Comments (335)

  1. Very interesting info !Perfect just what I was looking for! “Fear not that thy life shall come to an end, but rather fear that it shall never have a beginning.” by John Henry Cardinal Newman.

  2. Wow, amazing blog layout! How long have you been blogging for? you made blogging look easy. The overall look of your web site is wonderful, as well as the content!. Thanks For Your article about Recovery Foods | Healthy Eats – Food Network Healthy Living Blog .

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  4. haohao says:

    To optimize results, you want to take in carbohydrate and protein in about a 3 to 1 ratio, that’s 3 grams of carbs for every one gram of protein. Depending on when you exercise, recovery food can be a snackLOL Boost
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  5. Jeet Chowhan says:

    Just be careful not to fall into the very common trap of thinking that it’s OK to eat anything and everything in sight because you just worked out. Many people are very hungry after a workout, making it easy to eat more than you really need, or choose foods that won’t really help your body. Eating too much of the wrong thing can do the opposite of what you want—cause your body to store that food as fat instead of using your post-workout food to refuel and repair your muscles.It is also important to include some high-quality protein in your post-workout meal or snack. This protein will stop your body from breaking down muscle tissue for energy and initiate the process of rebuilding and repairing your muscles.

  6. lol boost says:

    I just stick to chicken. Chicken is like the #1 food for getting protein in my opinon…

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  7. [...] YogurtA huge part of running comes as soon as the run is over. Eating protein for recovery is vital to replenish energy stores and repair worn out muscles. Greek yogurt is high in protein, [...]

  8. [...] YogurtA huge part of running comes as soon as the run is over. Eating protein for recovery is vital to replenish energy stores and repair worn out muscles. Greek yogurt is high in protein, [...]

  9. [...] any of these recovery foods to give your body exactly what it craves post [...]

  10. [...] any of these recovery foods to give your body exactly what it craves post [...]

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