The 7 Ultimate Post-Workout Foods

Drop the Snickers! Toss out the potato chips! What you eat after a tough exercise session has a huge impact on your muscles and metabolism. If you’re looking for something to replenish your body after a long workout, try chugging some water and snacking on these foods.

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Eggs
Containing all 9 essential amino acids, eggs are always a superior protein choice. If you’re thinking of opting for egg whites, think again. The yolk contains half of the egg’s protein, as well as all of the vitamin D and oh-so-important omega-3s. Protein and healthy fats are extremely important in the body, and eggs can fuel you with both, so stop being afraid of them. Eating a couple of eggs most days won’t raise your cholesterol.

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Sweet potatoes
Sweet and comforting, sweet potatoes are a great carbohydrate choice to refuel after a workout. With a whopping amount of vitamin A, plenty of insulin-balancing fiber, and a healthy amount of carbs to restore glycogen, sweet potatoes are always a pleasing choice. Try putting some cubed, roasted sweet potato on a salad with hard-boiled eggs and avocado for a great, balanced meal before or after a tough day.

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Cherry juice
According to a popular study published in the British Journal of Sports Medicine, those who consumed cherry juice over the course of the study exhibited less strength loss and delayed onset muscle soreness than those who consumed the placebo. Strength loss over 4 days after the exercise was 22 percent with the placebo, and only 4 percent with the consumption of cherry juice. A high density of antioxidant and anti-inflammatory agents have been identified in tart cherries, and consuming them leads to a reduction in inflammation markers in the body. Sip tart cherry juice just before or after a tough bout of strength training to encourage healthy muscle growth and repair.

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Avocados
Everyone’s favorite green fruit is loaded with B vitamins and heart-healthy monounsaturated fats. Healthy fats help with the absorption of vitamins A and E, so these are a great choice in conjunction with those sweet potatoes. Plus, avocados are tasty, and loaded with fiber, and… heck, guacamole! Just like cholesterol, you shouldn’t be so afraid of dietary fat in your life. Fat is especially important for healthy brain function.

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Green tea
Yes, we already know that green tea is great for encouraging fat-burning, but the caffeine and anti-inflammatories do more than just whittle your waistline. Exercise is a form of stress on the body, so green tea can help to fight off those unwanted exercise-induced free radicals so that you only reap rewards from your workout strategy. Plus, it helps stave off cancer and Alzheimer’s, so you’ve got nothing to lose.

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Blueberries
Like tart cherries, blueberries may also be beneficial in terms of muscle recovery. It may simply be the high levels of antioxidants and anti-inflammatory agents present in both, but that doesn’t change the fact that blueberries can help you recover faster from a tough workout. Pop a handful in your mouth and enjoy the sweet and tart complexity of nature’s medicinal bounty.

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Chocolate milk
Yep, the ads aren’t lying. Chocolate milk helps to repair and rebuild muscles when consumed post-workout. Carbs, protein, water, calcium, sodium, sugar—chocolate milk has it all! In fact, studies have even shown chocolate milk to be more effective at replenishing glycogen stores and hydration levels than Gatorade! (Note: That study was supported by the Dairy and Nutrition Council, but its results are echoed in other similar research.) If you’re really pushing yourself at the gym, a glass of chocolate milk will revive you in a way that plain water never could.

If you’re just doing light workouts that last only 30 minutes, you don’t need to worry about refueling afterwards. Just hit up your water bottle. However, if you are consistently pushing the bounds of your fitness levels, these foods can help you recover faster and keep you away from sugary salty junk foods later in the day.

What’s your favorite post-workout pick-me-up? Share in the comments below!

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83 comments

William C
William C8 months ago

Thank you.

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W. C
W. C8 months ago

Thanks.

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Jenny H.
Past Member 2 years ago

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Siyus Copetallus
Siyus Copetallus2 years ago

Thank you for sharing.

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Diana K.
Diana K3 years ago

Thanks for sharing.

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Jim Ven
Jim Ven3 years ago

thanks for the article.

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Quanta Kiran
Quanta Kiran3 years ago

thanks!

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Elena Poensgen
Elena P3 years ago

Thank you

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william Miller
william Miller3 years ago

thanks

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D.E.A. C.
D.E.A. C3 years ago

Very nice, but I think what I really need is the impetus for a pre-food workout.

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