by Cheryl Lyons July 07, 2021

Working out can be taxing on the body, but it’s a small price to pay for the benefits that come with it. Regular workouts give you a toned and fit body, plus support healthy cholesterol and blood pressure levels.* While the exercise itself is beneficial, the post-workout diet you follow for recovery is a key determinant of how much your body benefits from working out.

Post-Workout Diet for Recovery

What you eat after a workout is essential to recovery. You can decide and prepare your meal beforehand so you do not have to worry about it when you are exhausted.

Post-workout foods should be easily digestible in order to support nutrient absorption. You can also opt for whole foods that have a lot of micronutrients. For carbs, you can have crackers, fruits, oatmeal, and wholegrain cereal. If you want an extra dose of protein, you can have cottage cheese, eggs, yogurt, or a protein shake. 

You cannot go wrong with avocado, flax seeds, and nut butters when it comes to healthy fats. There are plenty of options. 

We have created an easy guide for you to follow when making your post-workout meals for recovery.

Superfoods for post-workout

Superfoods can supercharge you during recovery and may provide an energy boost. Instead of feeling sluggish after a workout, you will feel energized and be ready to take on the rest of your day.* The best way to enjoy superfoods after a workout is to mix them into your smoothies. You can add acai or maca root powder directly into your favorite smoothies. You will not even taste a difference but are enjoying a ton of nutrients.


When it comes to post-workout beverages, you should not have sugar-ridden drinks. Instead, enjoy something nutritious and refreshing, like coconut water or unsweetened iced tea. You can also support your body after a workout with a wellness shot, like FeelGood Superfoods® Immune Support Shot. Fruit and veggie shots have vitamins that can support energy levels and immune health.*

Carbs intake

While carbs, in general, can help you refuel, some carbs are more effective than others. Complex carbs will give you more long-lasting energy and aid in faster recovery. You can have:

  • Brown Rice 
  • Pasta
  • Potatoes
  • Oatmeal
  • Fruits
  • Wholegrain cereals

Lean Proteins

Complete proteins that provide your body with all the essential amino acids are the best options for recovery. You can opt for animal-based foods or seafood. For vegetarians, soy and quinoa are great alternatives. Dairy products also offer complete protein and are associated with muscle gain. Both slow and quick-release proteins can aid recovery, so you should include both types in your meal.* Some of your choices are:

  • Chicken
  • Shrimp
  • Cottage cheese
  • Turkey
  • Beef
  • Greek yogurt
  • Eggs 
  • Tofu
  • Quinoa

Healthy fats like omega-3 are great after a workout since they have powerful anti-inflammatory effects. They can increase the recovery process.* You can have salmon, chia seeds, avocados, flaxseeds, nuts and nut butter.

Nutrient-Dense Alternatives

You have to replace the key nutrients in your body that are lost through sweat. Nutrient-dense foods include:

  • Dark leafy greens
  • Carrots
  • Broccoli
  • Berries
  • Beans

What are some of your favorite foods after a workout? Let us know in the comments below!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Cheryl Lyons
Cheryl Lyons


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