10 Foods You Need To Eat After Weight Training


Your body burns more calories with weight and resistance training than with cardio and aerobic workouts. If you want to build muscle yet not bulk up, add cardio such as swimming, running, or playing tennis. Your muscles become stronger when the tiny muscle fibers break down during training and rebuild. Eating the right combination of nutrients at the right time helps your muscles heal, strengthen, and replenish their glycogen levels.

Greek yogurt

Strained more extensively to remove extra liquid, sugar, and lactose, Greek yogurt is rich in protein. A 6-ounce serving contains between 15-20 grams of protein, compared with 9 grams of protein in regular yogurt. Eating protein after lifting promotes muscle recovery and growth. With its lower liquid content, Greek yogurt is more filling than regular yogurt.

Greek yogurt

Cottage cheese

Cottage cheese is a good source of protein, as well as amino acids and calcium, which support bone and muscle strength. One cup of low-fat cottage cheese with 1 percent milkfat contains 163 calories, 28 grams of protein, 6 grams of carbs, and only 2 grams of fat. For a quick post-workout rebuilding snack, sprinkle toasted wheat germ, raisins, or berries on low-fat cottage cheese. You can make high-protein cottage cheese pancakes with oatmeal and bananas or blend it with yogurt and Parmesan cheese for a healthy pasta sauce.

Cottage cheese

Egg whites

Eggs are a great source of high-quality protein, with 6 grams per egg. Although the egg’s nutritional fats are part of a healthy diet, consuming fat right after a workout can slow the other nutrients’ absorption. Try making a healthy egg white-and-veggie omelet or scrambled eggs right after a workout or just eat the white from a hard-boiled egg. Each ounce of liquid egg white contains just 13 calories and 3 grams of protein.

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Combine 1/4 cup of hummus, a tasty chickpea dip, with whole-grain pita for a healthy blend of protein and carbs to help your muscles recover. One 1/4-cup serving of hummus contains 102 calories, 19 grams of protein, 35 grams of carbs, and 15 grams of dietary fiber. Although this serving has 24 grams of fat, it has only 4 grams of saturated fat. It also contains 33 percent of your daily value of energy-boosting iron, 9 percent of your calcium DV, and 25 percent of vitamin B6. It provides 51 percent of your folate DV, the B vitamin that helps your body break down, utilize, and make new proteins.

Peanut butter

Peanut butter is a low-sodium source of protein and iron. With 94 calories per tablespoon, try natural peanut butter that’s low in sugar. Of the 8 grams of fat, only 1.6 grams is saturated fat, allowing the healthy fats to help your joints recover. Because fat intake slows your post-workout metabolism spike, wait for half an hour before indulging. Peanut butter on whole-grain bread or a banana helps satisfy your appetite, keeping you out of the less-healthy snacks before your next meal.

Nut butter


Some people avoid bananas because of the high-glycemic carbohydrate content. With your metabolism clicking away after a good weight training session, a post-workout banana helps restore your energy quickly. Eat a banana straight from the peel, sliced on whole grain bread, or blended in a high-protein smoothie to help your muscles recover. A medium banana has 105 calories, 1.3 grams of protein, 27 grams of carbs, and 3.1 grams of dietary fiber, and they are rich in vitamins B-6 and C.

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Sweet potatoes

Delicious and good for you, sweet potatoes are especially rich in vitamin A, with 377 percent of your daily value. High in fiber and with 27 grams of carbs, these tasty root vegetables can be baked, mashed, steamed, and boiled. With powerful anti-inflammatory properties, a medium baked sweet potato has half your DV of vitamin C and manganese. A moderate-sized post-workout should combine carbs and protein in a 10-60-minute window after your workout for optimal recovery and repair.


Grilled chicken breasts

Grilled chicken breasts are an excellent source of lean protein, which helps repair and rebuild the muscle fibers broken down during weight training. With 125 calories per 4-ounce portion, nutrient-dense skinless chicken breast meat contains a whopping 26 grams of protein and only 1.4 grams of fat. Because the ideal window of protein replenishment within 60 minutes after a workout, prepare grilled chicken breasts in advance and pack them for lunch or have them ready to eat in the fridge.



KefirMade with milk fermented by kefir grain, kefir provides high-quality protein, fast-absorbing carbs, potassium, and calcium to help you recover and rebuild after strength training. The fermentation process removes milk’s lactose, making it a good choice if you’re lactose intolerant people. Try kefir cheese or add it to salad dressings, smoothies, or fruity popsicles. Kefir also contains friendly bacteria called probiotics that promote healthy digestion.

Orange juice

Orange juiceRich in fiber and vitamin C, orange juice is a great post-workout drink. It contains the basics required after strength training: water, carbs, and about 12 grams of glucose in an 8-ounce glass. Be sure to drink orange juice without added sugar. You can add orange juice and bananas to protein for a shake that quickly replenishes protein and carbs.

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