Foods to Eat and Drink After Workout

Foods to Eat and Drink After Workout
Getting the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. It also helps stimulate the growth of new muscle.


A complete protein source, including branched-chain amino acids for faster recovery

How to Eat It: Eggs. Toast. You know the drill. As for Rocky's infamous sports drink, "there's no evidence that raw eggs beat cooked," says Michael Matthews, author of Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body. "If it makes you feel like more of a bad-ass, that's reason enough to do it, though."

Sweet Potatoes

A good nutrient-rich source of carbohydrates

How to Eat It: Sports dietitian and owner-director of Nutrition Energy in New York City Lauren Antonucci, M.S., R.D., C.S.S.D., C.D.E., C.D.N., recommends consuming half your metric body weight in grams of carbohydrates after exercise—which means a single sweet potato will put you well on your way to recovery. Use one (or another beta-carotene-rich food like pumpkin) to bulk up your post-workout smoothie or oatmeal.


Monounsaturated fat for muscle repair and B vitamins to jump-start your metabolism.

How to Eat It: Tuck a few slices into an omelet, or turn the whole fruit into a superfood smoothie.

Cherry Juice

An arsenal of antioxidants to fight off muscle damage

How to Drink It: Avoid brands made from concentrate. Fresh juices are more likely to preserve the beneficial anthocyanins and flavonoids naturally found in cherries.

Green Tea

An energy boost when you need it most, together with fat-burning, free-radical-fighting compounds

How to Drink It: Go old-school and master the art of matcha—or plan ahead and brew a batch of ginger-infused tea before you leave for the gym. It'll be perfectly chilled by the time you get home.

Chocolate Milk

All the hydration you need, plus nutrients to help you recover

How to Drink It: Make a batch at home. It takes just 15 minutes, and you can throw in a cup of sweet potatoes for the ultimate recovery drink.
Geoffrey Nevine — IT Services and IT Consulting

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