Top 5 Healthy Post Workout Meals

A healthy post work out meal is the best way to finish a workout and doing it within an hour of your workout is ideal. Eating within an hour ensures that your post workout nutrition will build your muscles and replenish your energy sources.

Exercise draws upon two major energy sources in your body, amino acids and glycogen (stored as sugar). Exercising depletes your amino acids which are used by your body to build muscles, make hormones, maintain bones and many other important things. A good post workout meal or snack will consist of healthy protein sources that will help replenish the amino acids in your body. These foods will include eggs, chicken breast, turkey, vegetables and fruit and protein powders.  A healthy post workout meal will also  have slow burning carbohydrates like brown rice, seven grain bread and oatmeal to help restore your glycogen levels so you can sustain consistent energy after your workout. If you decide to have a pre work out meal  then eating slow burning carbohydrates can also  help you sustain energy for long endurance activities like marathon running or biking long distance.

Follow our Meal Wheel for Guidelines on Portion Control.

Try our Top 5 Post Workout Meals 

Skinless Chicken and Sweet Potato
3- 4 oz. skinless chicken breast, grilled ( add any spices or curry paste to liven up the chicken. )
½ cup green beans or broccoli, steamed
1 small baked sweet potato

Taco Salad
3 oz. ground turkey breast ( season to taste)
1/4 cup pinto or kidney beans
1 oz. grated cheese,
3 tbs. picante sauce
1 tomato, sliced,
1 cup lettuce
1 cup raw (or quickly steamed) veggies

Turkey Sandwich
2 slices 7-grain bread
2 oz. turkey or
1 tbs. mayonnaise and 1 tbs. of dijon mustard
lettuce and tomato slices
l cup coleslaw

Tuna Sandwich
2 slices 7-grain bread with
1 cup water-packed tuna (rinsed well)
1 tbs. reduced-calorie Mayonnaise
Chopped celery, lettuce and tomato slices
3 red peppers cut in strips

Broiled Fish with Lemon ( Broiling is done best with salmon, bass, trout or cod )
3 4 oz. broiled fish with lemon
3 l cup broccoli or Brussels Sprouts, steamed
1 cups baby spinch salad, 1/2 red onion strips, squeeze fresh lemon juice
2 tbs. dressing ( olive oil and season with salt and pepper)