Best Foods to Eat After a Workout

Making it to the gym is half the battle, so if your first reaction is to reward yourself for a good workout with a cheeseburger and fries — think again. The food you eat after a workout is the most important meal of the day. You can’t let all the hard work go to waste.
Your muscles start to rebuild within a few hours of working out and it all comes down to carbohydrates and protein, two key things your body needs and is especially good at absorbing. If your goal is to build muscle, eat at least 30 grams of protein and 30 to 35 grams of carbs within 15 minutes of your workout. If you’re trying to lose a few pounds, eat within 45 minutes.

As your body is in recovery mode, you need a nutrient-dense dish, not junk food. Here are some of the best foods to eat after a workout.

Grilled Chicken and Mixed Vegetables: The lean protein and carbohydrates will fill you up without feeling bloated.

Veggie Omelet with Avocado: Eggs are an excellent source of protein and help aid in muscle recovery and growth. Avocado helps with fiber and the good kind of fat, helping your body better absorb fat-soluble nutrients in your veggies.

Salmon with Sweet Potatoes: Salmon is all-around healthy for you. It has small protein molecules that help in inflammation reduction, regulate insulin levels and provide you joint support. Sweet potatoes help restore glycogen levels.

Whole Wheat Tuna Fish, Hummus and Spinach Sandwich: Tuna is low in calories but high in protein and carbs. Hummus is high in fiber and a better spread than mayo. Spinach is an all-around powerhouse.

Greek Yogurt: Greek yogurt has double the amount of protein compared to regular yogurt and is an excellent source of carbs. Mix it with fresh berries, which have been proven to fight muscle soreness.

Chocolate milk is becoming the latest post-workout craze, as it contains carbs and protein for muscle recovery, water to replace the fluids lost, sodium and sugar.

Green Tea is an energy boost with fat-burning compounds and antioxidants.