They say fit body is made in the kitchen…

…and they can’t be more right about that!

What ever exercise you do on daily basis, the post workout foods you eat afterwards is probably the most important thing.

But what to eat after a workout?

It can get a bit tricky when it comes to choosing the best post workout meal for you, especially with so much misleading info.

I can’t believe that I ran onto a blog post the day before, that recommends having a chocolate milk, bread, cheese and crackers or a pizza, right after your workout.

What To Eat After a Workout? A List Of The Best 50 Post Workout Foods

WOW! Really?!

I can’t even deal with articles like this one, and I can’t even think about how many people actually did eat this after their workout, considering the shares this post has.

So, I got really mad and decided that once and for all I will write that list of post workout foods and help you all understand what your sore muscles actually need after the physical activity.

I’m not going to give you full meals, I’m just listing the foods up, so that you can pick out your favorite combos and start cooking the right post workout meals.

You get a bonus of muscle friendly drinks too :)

So stay with me as I list up the ultimate guide of what to eat after a workout and a list of health friendly post workout foods.

Let’s get started!


Animal Based Proteins – The Best Post Workout Foods

When it comes to working out and getting stronger, you can’t even imagine how important proteins are.

And nothing can beat up the animal based proteins in the amounts of protein they’re build of.

Starting from this fact, here’re the best meat based meal ideas that you can cook for yourself right after your workout.

  • Salmon
  • Tuna
  • Shrimps
  • Chicken breasts
  • Chicken drumsticks
  • Eggs
  • Baby beef
  • Turkey pate
  • Cottage cheese
  • Mozzarella

Plant Based Proteins

Meat is great, but we shouldn’t consume it every single day.

Actually, there’re many plant based proteins that we can get from the peas and beans around us.

Also, considering the fact that there’re so many vegetarians and vegans out there, I wanted to give this protein option too, and make sure you all know that plants can be loaded with proteins and loads of fibers too.

Here’s the list:

  • Green beans
  • Chickpeas
  • Peas
  • Black beans
  • Soy beans
  • Tofu
  • Lentils
  • Soy
  • Edamame
  • Mushrooms

Veggies – Fibers

At least one of this 10 veggies should be on your after workout dinner menu, every single day!

Veggies are freaking important when it comes to loading up after gym or after your workout routine, yoga, pilates or whatever it is.

They’re loaded up with vitamins, minerals and fibers and help you stay healthy and digest your food properly.

  • Broccoli
  • Brussels Sprouts
  • Zucchini
  • Eggplant
  • Avocado
  • Cauliflower
  • Red pepper
  • Tomato
  • Onion
  • Cucumber

Greens – Vitamins and Minerals

Greens can never be a post workout meal, but they go perfectly as a side dish to your meal and are always great choices for post workout foods.


Well, first they will give you a real vitamin and mineral load up, and second they’ll make sure you stay full for  a longer amount of time.


Salads are on my menu every single day, pre and post workout, so make sure to include this healthy habit into your every day life too.

  • Spinach
  • Kale
  • Cabbage
  • Lettuce
    – red leaf, green leaf, butter lettuce or iceberg lettuce.
  • Chard
  • Beet Greens
  • Arugula
  • Watercress
  • Parsley
  • Basil


Post Workout Snacks

We all love to snack, and as long as you keep it healthy and raw, you’re all set.

You can have these ones for an after workout snack and feel no guilt at all!

…or you can add them to your salads too, and spice it up a little bit.

You have no idea how can a bowl of greens, seasoned with Himalayan salt, balsamic vinegar and olive oil tastes, if topped with some of these seeds and nuts.

…and still, you’re topping your workout with great finish.

  • Almonds
  • Pistachio nuts
  • Cashews
  • Pumpkin seeds
  • Peanut butter
    – clean and raw.
  • Hazelnuts
  • Pecans
  • Peanuts
    – raw or baked with Himalayan salt
  • Sunflower seeds
  • Veggie chips
    – green beans, broccoli, beets, sweet potato.
  • Chia seeds
    – Add them in your smoothies or salads – they work to repair and maintain your muscles and endurance.

***BONUS*** Drinks

If you’re a big fan of spicing it all up with a glass of liquid, here’re a few drinks that can promote muscle soreness, give you a proper fuel up and still give a tasty finish to your meal.

  • Veggie based smoothies
  • Hot cocoa with almond milk
    – don’t add any sweetener, but if you have to, choose stevia.
  • Protein shake – whey
  • Tea
  • Coffee

I hope I helped you realize what to eat after a workout, so that from now on you can make the best post workout foods choices for yourself.

If so, don’t forget to share!