What should you eat after a workout?

2 minutes
Find out meal and snack ideas to eat after a workout. Having the right balance of carbohydrates and protein helps restore the energy lost during the exercise and promotes muscle recovery.

What should you eat after a workout?

It’s not always easy to know what to eat after a workout. It’s normal to wonder what kind of food can feed our muscles to optimize our recovery. Some people aren’t hungry after a workout and prefer not to eat. However, it has been proven that nourishing your body properly after extended physical efforts is important to repair muscle fibres and tissues and also to prevent injuries. Plus, eating well after a workout helps to restore the level of energy expended during exercise. It is recommended to eat within 30 minutes to 1 hour after training to promote better recovery.

First of all, your post-workout snacks or meals should all contain carbohydrates and protein. Ideally, it takes about 10 to 20 grams of protein to help repair tissue, and about 3 times more carbohydrates to increase our energy stores!


Here are some examples of ideal post-workout snacks:
- Granola with soy milk (or soy yogurt)
- Crackers and hummus
- Snack bread and almond butter
- Instant oatmeal
- Banana with peanut butter


These Raw Nutritional recipes are also perfect:
- Healthy vegan brownies
- Vegan & Healthy banana cookies
- Black forest chia pudding
- Vanilla bites
- Double chocolate pudding


Finally, you must not forget hydration! Drinking water should absolutely not be put aside. It’s just as important to drink after a workout as before and during! Hydrating after a workout allows you to recover the liquids you lost during exercise. In addition, water will allow you to properly digest your snack or post-workout meal, as well as absorb the right nutrients and eliminate waste!


I really hope that you won’t neglect this aspect of your fitness. Post-workout nutrition is very important. It will allow you to maintain a good level of energy, avoid injuries and help your muscles and tissues to recover well! Good training!

By Katia Bricka

Writer ar Raw Nutritional

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