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7 simple post-workout meals to refuel

Last Modified: May 20, 2022

Nutrition & Recipes, Sports & Exercise


This post was written by Sami Kauffman, RD, Parkview Sports Medicine.

Moving our bodies is a great way to get our hearts pumping, sweat pouring and minds clear. Following a good workout, it’s important to select the right fuel to get you back on track to tackle the rest of your day.

When choosing foods for recovery, the key is to keep in mind the ratio of carbohydrate to protein. Protein will aid in muscle recovery and repair, while carbohydrates will provide energy for those repairs, aid in rehydration and refill glycogen stores so we are ready to meet our next challenge.

Ideally, following exercise we want to consume 2-4 grams of carbohydrate for every gram of protein we take in, along with fluids. This should be consumed ideally within 1 hour of intense exercise lasting at least 1 hour. If your exercise was less intense or of a shorter duration, refueling may not be necessary. Also, if you will be having a full meal within 2 hours you might not need to snack immediately. See how you feel and listen to your body.   

7 examples of post-workout meals to aid with recovery

If you like sweet or savory, we have a simple option that can refill your depleted tank.

  • Protein shake and banana 
  • Oatmeal with yogurt and berries 
  • Chicken burrito with salad and cheese 
  • Grilled chicken with roasted vegetables and rice 
  • Egg omelet with avocado on whole grain toast 
  • Salmon with sweet potato 
  • Whole grain crackers with cheese and fruit 

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