Combining the three can make for what Halpering describes as the ideal “post-workout trifecta.” She lists yogurt and fruit, peanut butter sandwiches, turkey on whole grain bread with vegetables, hummus with whole wheat pita and veggies, and chicken with brown rice as some of the simple combos you can make yourself after exercising.
Refuel
To replenish your energy, you’ll need carbs—especially if you’re training for several hours or multiple times a day. Stangland says that complex carbohydrates (a.k.a. minimally processed whole foods) are the best types of carbs as they will provide a rich source of vitamins, minerals, and fiber. Complex carbohydrates also take longer to digest, increasing the feeling of satiety and providing energy that lasts. They also keep those dreaded blood sugar spikes at bay.
Some examples of complex carbohydrates include whole grains, brown rice, legumes, quinoa, sweet potatoes, vegetables, and fruits like bananas.
Repair
Protein after exercise helps repair and build muscle. To help the body maximize muscle growth, studies show that we should aim for 20 to 40 grams post-workout. Good sources of protein are eggs, Greek yogurt, beans, tofu, tempeh, fish, shellfish, chicken, and turkey.
Another thing Stangland says to look for? Foods with a high leucine content, like chicken, fish, and cheese. These foods contain amino acids that turn on muscle protein synthesis. There’s even some evidence to suggest that leucine may help improve muscle recovery and reduce inflammation.
And a protein shake can count as a post-workout meal—as long as it provides you with the right nutrients. Shapiro says that a protein that only focuses on one nutrient won’t help much. “If your workout (like a long run or hard HIIT) significantly depletes glycogen, a shake with only protein won’t replete those carbohydrate stores, which is part of recovery too. So I recommend making sure you are adding fruit or another source of carbohydrate, like oats, to meet both requirements,” she says.
Recovery
Speaking of recovery, eating both carbs and protein will definitely help on that front, too. Halperin points to studies that show consuming carbohydrates in a 3:1 ratio to protein is the most beneficial for post-workout.
But that doesn’t mean there aren’t other foods you should consider working into your post-workout meal as well.
“Anti-inflammatory foods are great after a workout to help with recovery and for reducing muscle soreness,” explains Stangland. “These could be tart cherries, turmeric, dark leafy greens, and deep-colored wild berries.”
You may want to add omega-3 fats, like those found in salmon, olive oil, walnuts, flax seeds, and chia seeds, as well. Studies show that just one week of eating foods rich in omega-3 can help reduce muscle damage.
Other nutrients to consider? Magnesium and vitamin E. In fact, Asche is a big proponent of both for their ability to support the muscles through soreness while reducing inflammation and oxidative stress. (She notes that research has found that almonds are helpful in exercise recovery.)
Fats
So what about fats? Turns out eating healthy, low-fat, natural foods may also be beneficial after you exercise. “You can absolutely incorporate some fat in your post-workout meal or snack; I just recommend prioritizing sources of monounsaturated and polyunsaturated fat,” says Asche. To that end, she lists olives, olive oil, avocado, fatty fish like salmon and sardines, nuts like almonds, and seeds as healthy fats to look for.
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