Here are a few examples of quick and easy meals to eat after your workout:
  • Grilled chicken with roasted vegetables.
  • Egg omelet with avocado spread on toast.
  • Salmon with sweet potato.
  • Tuna salad sandwich on whole grain bread.
  • Tuna and crackers.
  • Oatmeal, whey protein, banana and almonds.
  • Cottage cheese and fruits.
Ideally, fuel up two hours before you exercise by:
  1. Hydrating with water.
  2. Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
Post workout nutrition is the meal eaten after working out. … Replenish muscle glycogen (stored energy) that was used in your workout. Increase muscle protein synthesis (1) and reduce the muscle protein breakdown caused by exercise.