Best Food to Eat After Workout

Exercise and food go hand in hand. Before a workout, you need food to nourish your body with the right nutrients, prevent fatigue, increase performance, and reduce protein breakdown. After a workout, your body needs food for recovery, building muscle mass, and improving your performance at your next sessions.


But what is the best food to eat after a workout? Below is a list of the best food to eat post-workout for more gains, less downtime, and optimal results. Read on to find out!



The first best food group to eat after a workout is protein. When working out, your muscle protein breaks down. The breakdown rate depends on what exercise you’re doing and your level of training, but it is inevitable.


Foods that are rich in protein help to repair and rebuild your torn muscle. This increases your muscle mass as a result. You need to consume 20 to 40g of protein post-workout to maximize your body’s ability to repair your muscle after exercising. Best post-workout proteins include:

  • Eggs
  • Peanut butter
  • Tofu scramble
  • Greek yogurt
  • Chicken or turkey
  • Cottage cheese
  • Tuna and salmon



Contrary to popular belief, eating fats after a workout does not slow your recovery rate. Yes! Fat might slow down the rate your body absorbs nutrients, but you can still enjoy all its benefits.


According to research, consuming meals with 17g of healthy fat can lead to high insulin levels, which reduces muscle breakdown by nearly 50%. Other studies show that drinking whole milk instead of skimmed milk can help your muscle growth after a workout.


While it’s vital to reduce your post-workout fat consumption, eating healthy fat will not hamper your recovery rate. Best post-workout fats include:

  • Avocado
  • Flax seeds
  • Nuts
  • Coconut oil
  • Nut butter



Carbohydrates help to replace glycogen stores after a workout. When working out, your body converts glycogen into energy needed for the exercises.


You need to consume 0.5 to 7g of carbs per pound of your body weight, 30 minutes after training to replenish your glycogen levels. This is especially true for individuals taking part in endurance sports like swimming and running. Weightlifters might need to consume more carbs.


Consuming carbs and protein after training also helps in insulin production. Therefore, promoting glycogen synthesis in the body. If you exercise two times a day, ensure you consume enough carbs to promote glycogen synthesis. The best carb foods to eat after a workout include:

  • Sweet potatoes
  • Quinoa
  • Grains
  • White rice
  • Fruit
  • Oats
  • Chocolate milk


Final Thoughts

It’s crucial to get the right nutrients after working out to reduce muscle breakdown, boost recovery, replenish glycogen stores, and enhance muscle protein growth. Post-workout foods that are rich in healthy carbs, protein, and fats can help you make the most out of your workout and improve your overall health.


You can also get optimal amounts of nutrients to optimize your workout results from supplements. And the muscle building, weight loss, or pre-workout supplements from Wickednutrition can help you reach your body goals faster.




March 07, 2022 — Bradley Baker

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