The 12 Best Foods You Can Eat After a Workout

Don’t let all that hard work go to waste! It ain’t news, but your body uses energy when you workout. That means you need to replenish that energy within an hour or two after you’re done working out. Without food, your muscles won’t properly recover, and all your hard work could go to waste. Even a small healthy snack within 15 minutes of working out goes a long way. Here’s the 12 best foods you can snack on after a workout:

1. Water

This is a no-brainer. You need to replenish with 2 to 3 glasses of water for every pound lost during a workout.

2. Dried Fruit & Nuts

This is an easy on the go snack. Portable, but it packs a punch to help you replenish protein that helps you build muscles, and carbs to give you energy.

3. Bananas

They are high in potassium, and bananas are high in the “good” kinds of carbs you need after a workout to help restore your body’s levels of glycogen, which helps rebuild damaged muscles.

4. Blueberries

They are full of antioxidants, low in calories, and studies show that blueberries triple the rate at which your body repairs itself after an intense workout.

5. Orange Juice

Grab a glass for vitamin C, potassium, and essential electrolytes to restore fluid levels.

6. Eggs

Protein and carbs are the key to a good post-workout meal. Eggs have the former covered. At just 70 calories each, eggs pack 6.3 grams of protein and are one of the few foods that naturally contain vitamin D.

7. Quinoa

For carbs, there’s nothing that can beat quinoa. Quinoa is packed with nutrients, and it contains far more protein and fiber than brown rice.

8. Salmon

Full of protein and the anti-inflammatory omega-3’s found in salmon will help rebuild your muscles and increase performance.

9. Kiwi

Kiwis are full of vitamin C and potassium. They’re also an excellent source of antioxidants, which help combat muscle soreness.

10. Pineapple

Pineapples high in vitamin C, a key component in repairing tissue. They also contain bromelain, a natural anti-inflammatory that’s been proven to heal bruises, sprains, and swelling.

11. Sweet Potatoes

Sweet potatoes contain a variety of vitamins and nutrients, particularly vitamins B6, C, D, magnesium, and potassium. They’re also full of fiber.

12. Kefir

Kefir is a drink made from probiotic bacteria. Just one cup of kefir contains 11–14 grams of “complete proteins,” which don’t occur naturally in the body. It also mixes well with fruit, cereal and whey protein.

Just eat something! You’re body needs it. Stay healthy. Stay happy!