Tag Archives: post-workout eating


Post-Workout Nutrition Tips from a Nutrition Coach

By: Jen Elliott


What do I eat after workout? Do I have to eat something, even if I’m not hungry? How long can I wait before I need to eat after a workout?

As a wellness coach and group fitness instructor, I receive a host of different questions around post-workout nutrition. The basic answer is a post-workout meal or snack should be a top priority in your workout program. When working out, doing awesome videos you can find right here on the Booya site, you are using your body’s energy stores. The body stores energy in the form of glycogen, for use during a workout. While the end result of a resistance training program will be stronger and hopefully larger muscles, the process of lifting weights is actually tearing your muscles.

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What to Eat Post-Workout

Lori Lanham from Get Fit Naturally says it’s important to eat within an hour after working out to repair muscle tissue and replenish energy. She suggests a 2:1 ratio of carbs to protein following strength workouts, and a 4:1 ratio following endurance workouts.  Lori also points out that is a good idea to avoid fat right after working out, as it slows down the digestion and absorption of protein and carbs.  If you’re not sure what to eat after your next workout, try one of these options.

Chocolate Protein Shake

Lori’s favorite post-workout snack is a chocolate protein shake.   She likes adding frozen blueberries and ½ of banana.  In addition to the protein in the shake, the banana is an excellent choice as your body is able to break it down more quickly, which helps restore glycogen stores depleted during exercise.


Photo by Meal Makeover Moms

Greek Yogurt with Blueberries

Lisa McClellen from Run Wiki enjoys Greek yogurt with blueberries after working out.  The Greek yogurt is a perfect source of protein and carbohydrates.  Additionally, Lisa says she likes adding anti-inflammatory foods like blueberries into her post-workout snack, as she finds it useful when recovering from a difficult workout.


Photo by Memphis CVB

Whole Grain Pita and Hummus

Pairing whole grain pita with hummus is another great carbohydrate and protein combination for post-workout. Because the whole grain pita has fiber, it’s an excellent option if you’re especially hungry after exercising as it digests more slowly and keeps you feeling satisfied longer.


Individual Baked Oatmeal Cups

These Baked Oatmeal Cups from Lisa are great to throw in your gym bag for a snack.  The oatmeal is a great complex carbohydrate, and protein is provided by eggs and cottage cheese.  Lisa even throws in chia seeds and flax meal for an omega 3 boost.


Photo by London Chow

Turkey Sandwich

If you’re looking for a post-workout meal, a turkey sandwich is a good choice.  Turkey is a lean protein so it helps provide your muscles with the nutrition they need without added fat.  Choose Ezekial or whole wheat bread for a healthy carbohydrate.

Sweet Potato with Cottage Cheese

Lisa also regularly enjoys a sweet potato topped with cottage cheese after exercising.  The sweet potato is a healthy carbohydrate as it is full of nutrients like potassium and magnesium. By pairing this with protein-rich cottage cheese, you have a perfect post-workout snack.