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What To Eat After A Workout

Have you been working out and wonder what the best meal afterward would be? A healthy lifestyle is a great routine to get into, including what you use to fuel your body. Dr. Amanda Dee Baes at Healing Hands Chiropractic in Murfreesboro, TN is a firm believer in living the healthiest that you can. Our bodies depend on us to feed it what it needs. 

Table of Contents

Why You Should Eat After A Workoutfood after workout

Eating a good nutritious meal or snack after your workout is a good idea. Your body is working hard during the process of working out. You need to supply it with the right foods following to ensure it is getting replenished. 

Whether you are working out early in the morning or any other time of day, what you eat is important. What you eat before you work out is important as well as after you workout. Muscle repair and recovery will be better supported with good food choices. 

Healthy Options After A Workout

When you work out, it is only half of the work that is needed to live healthily. The foods that we feed our body is another factor in the whole process. You don’t want to ruin your hard work that you put into working out with the wrong foods. A good rule to stick by is to consume foods that are easy for your body to digest. You wouldn’t want to eat anything heavy on your stomach. Here is a list of good options for you to eat following a workout. 


An important factor in your muscle recovery after a good workout. When you are working out the protein in your muscles are breaking down. That is one reason you want to take in protein afterward. It will help to rebuild the protein loss that naturally occurs during a workout. A few good protein examples are:

  • Eggs
  • Chicken
  • Tuna
  • Protein Bar
  • Greek Yogurt
  • Cottage Cheese
  • Salmon
  • Tofu


Carbohydrates are sometimes believed to be bad for your body by many people. Your body needs carbs, but that doesn’t mean you need to overdo it. Consuming the right amount for your body type is important. Protein and glycogen synthesis is going to be at a greater absorption rate when you consume carbs and protein shortly after your workout. Dr. Amanda Dee Bae recommends these healthy carbohydrates to eat:

  • Oatmeal
  • Chia Seed Pudding
  • Sweet Potato
  • Quinoa
  • Whole Grains
  • Rice Cakes


The fat that you consume after a workout is not as important as the proteins and carbs are. You do not have to worry too much about it harming your results. Although, you don’t need to take in high quantities of it. There are times that it can slow down the absorption of the carbs and protein that you eat. Some good fats to eat after a workout are:

  • Mixed Nuts
  • Almond Butter
  • Cashew Butter
  • No Sugar Added Peanut Butter
  • Flax Seed
  • Avocado

Fruits and Other Good Options

There are many combinations that you can put together to get in the nutrients for a great post-workout meal. Through a small meal, snack, or shake. Some of the many things are:

  • Banana and Nut Butter
  • Apples and Nut Butter
  • Smoothie With Fruit and Spinach
  • Low-Fat Chocolate Milk
  • Greek Yogurt With Fruit Of Choice
  • Chia Seed Pudding
  • Veggies And Hummus
  • Avocado On Sprouted Toast
  • A Muscle Recovery Supplement

When To Eat Your Post Workout Meal

After you workout, your body is in need of something to help it build on all the work that you just did. A good supply of nutrients. This meal works best when consumed within 30 to 45 minutes after you complete your workout. Waiting too long can actually do more harm than good.

Do you know why it matters so much that you eat your post-workout meal by a certain time? The number of fitness gains that you get from your workout can depend on when you eat your next meal. You want your body to be able to retain all the muscle gains that you are trying to achieve. It can make a difference by how long after you eat your post-workout meal.

What Not To Consume After A Workout

You should never consume sugary or heavy foods after you workout. You just put in a lot of hard work and you want to fuel your body with what it needs to support that. Post-workout shakes and energy bars are a great option to have, but make sure they are not packed full of sugar. 

Try to stick with clean foods that aren’t processed. They are not the healthiest options that there are. Some other things to avoid are:

  • Fried Foods- Not only are they not good for you, but they will most likely upset your belly after a workout.
  • Sugary Sports Drinks- Read the ingredients of sports drinks that you are consuming. Sometimes it can be deceiving on whether it is good for you. 
  • Caffeine- This is a great option to have available before a workout. It can help you to push harder through your workout. Be sure to drink plenty of water though, caffeine can tend to dehydrate you. It is not the best option to have immediately following a workout. 

Hydrate Yourself

Not only is what you eat after a workout important but so is staying hydrated. Dr. Amanda Dee Baes at Healing Hands Chiropractic in Murfreesboro, TN cannot stress enough how important water is for your bodies. It’s recommended that you consume at least half your body weight in ounces per day. 

When you are working out, you do not want to get dehydrated. So, before your workout, during, and after you should drink plenty of water. This is going to help your body stay hydrated and you can also add in electrolytes if you need to as well. 

Did you know Chiropractic care can help treat chronic back pain, sports injuries, and auto accidents?

Get in touch with Dr. Dee at Healing Hands Chiropractic today for an initial consultation!