by The Fit Girl Reporter on
June 9, 2016

Here is What you Should be Eating After a Workout

What are you supposed to eat after that intense workout? No one wants their hard work to go to waste so it’s important to know what’s good for your body and easy to digest. Here are some nutrient rich foods that will provide your body with key vitamins and help repair muscle tissue.

Protein Shake

It can be whey, whey isolate, or vegan. Being an isolated nutrient you are pretty much only going to get the benefits of protein, but it will help with muscle repair.



Extremely high in antioxidants, eat with almond or peanut butter. Each serving of almond butter contains 18 grams of fat, made up mostly of unsaturated fatty acids. These fats improve your blood cholesterol levels to combat cardiovascular disease, and also provide energy.


Protein pancake

Recipe: 1 scoop of protein powder, 1/2 cup of oats, 1/3 cup of egg whites, 1 tsp vanilla extract. Mix all in blender. Heat and cook on non stick pan/griddle.



High in fiber, calcium, and potassium. Oatmeal is easy to digest but is rich in soluble fiber which means it will keep you feeling full longer and it can reduce blood pressure. Add scoop of protein topped with fruit or sliced almonds for flavor and added texture.



Contains 2g of protein and 3g of fat of which 0.4g is saturated. Like oatmeal, hummus will keep you feeling full for a while. Spread some on pita for an energizing snack.


Fruit smoothie

Eat fruit has it’s own benefits, strawberries for example are high in vitamin C. Bananas are a very good source of vitamin B6, manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper. Pour in a cup of almond milk, your favorite fruits and add in a scoop of protein powder or peanut or almond butter for richness.


Healthy cereals

Cereal is fast and easy. Not only that but it doesn’t lack in nutrients. It is high in protein, fiber and great for refueling.


Greek yogurt

Loaded with protein, vitamin B 12 (provides energy), and potassium. Proteins are the building blocks for regenerating muscle tissue and repairing fiber damage. Adding in a scoop of protein will make it taste like a creamy dessert



PB&J sandwich with glass of almond milk

2 tbsp provide 7g of protein. Milk as well as the sandwich bread which has fiber, provides aminos acids to help repair muscle tissue faster.


Sweet potato

High in essential nutrients like vitamin A and C (steam of boil to get the full benefits).



High protein and Omega-3 fatty acids, both of which play an integral role in rebuilding and repairing muscle. Omega-3s are good for fighting inflammation, increasing blood flow to muscles during exercise. And after the exercise it can decrease muscle soreness and reducing swelling.


Dried fruit and nuts

Provides a bit of protein from nuts and quick carbs from the fruit. This is perfect for on the go snacking right after your workout until your next meal.

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