20 Post Workout Foods

By: Nicole Liza

Refuel and Recover the Right Way!


  1. Egg Omelette– it is a perfect source of protein.
  2. Cottage Cheese– rich in protein that builds muscles. Low in saturated fat and cholesterol.
  3. Apples and Peanut Butter– Sweet, salty, and full of great nutrients for recovery.
  4. Whole Wheat Bagel with Peanut Butter- Contains plenty of essential nutrients and protein to rebuild muscles.
  5. Dried Fruits and Nuts- An alternative source of protein carbs, and fiber to satisfy hunger.
  6. Chocolate Milk – helps replenish exhausted muscles and aids exercise recovery.
  7. Stir Fry – mixed of glow foods.
  8. Light Pizza- rich in protein and carbs due to meat, sauce, and dough.
  9. Cheese and Crackers – whole wheat crackers are rich in fiber.
  10. Sweet Potato – high in carbohydrates.
  11. Salmon- lean meat and helps repair muscles.
  12. Tuna – a budget-friendly source of protein.
  13. Peanut Butter Sandwich – contains healthy fats and protein.
  14. Healthy Cereals- a low-fat blend of protein and carbohydrates.
  15. Greek Yogurt – has double amount of protein compared to regular yogurt.
  16. Hummus and Pita – provide long-term energy
  17. Steel- Cut Oats – low caloric content, sufficient protein content.
  18. Protein Pancakes – rich in protein and healthy carbs
  19. Whey Protein- contains dairy calcium that is essential for bone health and muscles as well.
  20. Fruit Smoothie- contains a high amount of multi-vitamins.