What To Eat Immediately After You Work Out

After a terrible, horrible, sweaty fucking workout, I could stuff my face with any number of items, including but not limited to pasta, pizza, ice cream, and all the carbs. However, because we’re trying to get into tip-top shape for bikini season, we’re going to attempt to be responsible. In being responsible, namely, in deciding what to eat after a workout, you need to look for a few things. First, protein is your BFF. Second, complex carbs are totes okay since they help replenish muscle tissue. Third, vitamins D, B, and C are going to be super important to help replenish nutrients and fluids. Here’s what you should eat after a workout so you’re not starving but also not undoing all that hard work you just did.

1. Pineapple

Pizza’s favorite fruit (fight me) is also a great option to reach for when you’re sitting on the floor thinking about why you put yourself through this shit. Pineapples contain bromelain, which can help heal bruises, sprains, and swelling—def helpful after kick boxing class.

2. Oranges

Turns out, Mommy was on to something when she kept force-feeding you oranges during your soccer games at age 6, because they’re a solid snack to eat after a workout. Oranges have tons of vitamin C and potassium—more so than that Gatorade you’re chugging. Potassium actually helps you restore your fluid levels, which is super necessary considering my body feels devoid of all liquid.

3. Salmon

I know fish might be the last thing you’d want to eat after a workout, but just trust me on this. All the Omega-3s in salmon help combat muscle inflammation that can cause you to be sore, according to Prevention magazine. Additionally, healthy fats, like those found in salmon, can help boost fat burn, which, awesome. Grab some canned salmon and make an easy seafood salad, or if the idea of canned salmon sketches you out (just me?), just roast a nice piece of that fish and serve it up with leafy greens.

4. Quinoa

Since you’ve literally destroyed your muscles with that last SoulCycle class, you need complex carbs to help rebuild the shit you lost. Quinoa is high in protein and nutrients. Toss in some olive oil and cut up veggies and you’ve got yourself a v bougie post-workout snack.

5. Hard Boiled Eggs

With 6.3 grams of protein and only about 70 calories per egg, grabbing one of these hard boiled mofos is a great food to eat after a workout. Mix em up with salad, slap them on a sandwich, or just eat them regular. Enjoy the vitamin D surging through your veins and the B vitamins replenishing your, well, everything.

6. Chocolate Milk

YASSSSS! According to Fitness Magazine, all the best things come together in chocolate milk for the ultimate gym recovery. The water content helps re-hydrate; the sodium and sugar help regain energy; and the carbs and protein help your muscles recover. So, yeah, drink your chocolate fucking milk.

7. Avocado Toast

There is a Santa, and there is a God after your workout. It comes in the form of avocado toast which, yes, you can have after sweating out your weekend’s worth of alcohol and carbs. The healthy fats in avocado combined with the complex carbs in a piece of whole grain toast make for a great snack to eat after a workout. Plus, the potassium in avocados can help prevent muscle cramping, and the toast will prevent a blood sugar crash and cravings for snacks later.

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Sarah Nowicki
Sarah Nowicki
Sarah Nowicki aka Betchy Crocker writes about food, fashion, and whatever else she's in the mood to complain about for Betches and like, some other people. She resides in Asheville, NC, where she spends her time judging hipsters and holding on to her Jersey heritage and superiority. Yell at her on Instagram @sarahnowicholson