Post Workout Meals

Cardio, weights, stretching, check. Now that you’re done, how do you refuel in the best way?

Choosing the right post-workout meal is key to recovery and maintaining energy. Getting a good balance will help your muscles repair (aka grow stronger), your energy sources get replenished, and it will make all of your cells happier and healthier—which means you’ll be even more ready for the next workout.

The best after-workout meals combine the following:

1. Protein for Muscle repair and growth
   When you exercise, especially during strength training or intense physical activity, your muscles experience tiny tears at a microscopic level, which allows for muscle growth and adaptation. Protein in your post-workout foods provides the amino acids your body needs to repair these damaged fibers
   
2. Carbs for energy replenishment
   During a workout, especially a high-intensity or endurance workout, your body relies on glycogen as its primary energy source. Glycogen is a form of carbohydrate stored in your muscles and liver. As you exercise, these glycogen stores become depleted. Consuming carbohydrates after your workout helps replenish these stores by providing glucose, which your body converts back into glycogen. This process works particularly well shortly after exercise, which is why post-workout is a great time to eat a well-balanced meal.Replenishing glycogen not only restores energy but also supports recovery, reduces fatigue, and prepares your body for your next workout.
3. Healthy fats for balance
   Healthy fats—like those in avocados, nuts, seeds, and olive oil—play an important supportive role in your body’s post-workout recovery and your overall well-being. They provide a long-lasting source of energy (win!) and support the absorption of fat-soluble vitamins like A, D, E, and K (win-win!).
4. High-nutrient foods and superfoods for overall healthAfter exercising, your body needs specific nutrients to rebuild muscle tissue, restore energy, and reduce inflammation. Whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains have antioxidants, which combat oxidative stress, and electrolytes like potassium and magnesium, which help with hydration and muscle function.Plus, eating these foods means you’re fueling your body with high-quality energy rather than greasy, processed foods. (Check out this listing of all of our salads that containing 5+ superfoods in one package.)
5. Hydration to replenish water in the systemSweaty workout? Heavy breathing? Muscle fatigue? Don’t forget to hydrate after your workout and eat fruits and vegetables that have high water content. Rehydrating after exercise not only replaces the water and electrolytes used during your workout, it helps your blood volume remain stable, allowing nutrients and oxygen to reach your muscles efficiently.