Here’s what to eat after a workout (and what to avoid)

Combining the three can make for what Halperin describes as the ideal “post-workout trifecta.” She lists yoghurt and fruit, peanut butter sandwiches, turkey on wholegrain bread with vegetables, hummus with wholewheat pita and veggies, and chicken with brown rice as some of the simple combos you can make yourself after exercising.

Refuel

To replenish your energy, you’ll need carbs, especially if you’re training for several hours or multiple times a day. Stangland says that complex carbohydrates (AKA minimally processed whole foods) are the best types of carbs as they will provide a rich source of vitamins, minerals and fibres. Complex carbohydrates also take longer to digest, increasing the feeling of satiety and providing energy that lasts. They also keep those dreaded blood sugar spikes at bay.

Some examples of complex carbohydrates include whole grains, brown rice, legumes, quinoa, sweet potatoes, vegetables and fruits like bananas.

Repair

Protein helps repair and build muscle. To help the body maximise muscle growth, studies show that we should aim for 20 to 40 grams post-workout. Good sources of protein are eggs, Greek yoghurt, beans, tofu, tempeh, fish, shellfish, chicken and turkey.

Another thing Stangland says to look for? Foods with a high leucine content, like chicken, fish and cheese. These foods contain amino acids that turn on muscle protein synthesis. There’s even some evidence to suggest that leucine may help improve muscle recovery and reduce inflammation.

Recovery

Speaking of recovery, eating both carbs and protein will definitely help on that front too. Halperin points to studies that show consuming carbohydrates in a 3:1 ratio to protein is the most beneficial for post-workout.

But that doesn’t mean there aren’t other foods you should consider working into your post-workout meal as well.

“Anti-inflammatory foods are great after a workout to help with recovery and for reducing muscle soreness,” explains Stangland. “These could be tart cherries, turmeric, dark leafy greens and deep-coloured wild berries.”

You may want to add omega-3 fats, like those found in salmon, olive oil, walnuts, flax seeds and chia seeds, as well. Studies show that just one week of eating foods rich in omega-3 can help reduce muscle damage.

Other nutrients to consider? Magnesium and vitamin E. In fact, Asche is a big proponent of both for their ability to support the muscles through soreness while reducing inflammation and oxidative stress. (She notes that research has found that almonds are helpful in exercise recovery.)

Fats

So what about fats? Turns out eating healthy, low-fat, natural foods may also be beneficial after you exercise. “You can absolutely incorporate some fat in your post-workout meal or snack; I just recommend prioritising sources of monounsaturated and polyunsaturated fat,” says Asche. To that end, she lists olives, olive oil, avocado, fatty fish like salmon and sardines, nuts like almonds and seeds as healthy fats to look for.