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For Your Wellness

Your resource of health knowledge, tips and facts for a healthier lifestyle

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Best Foods to Eat After a Strength Training Workout 

Strength training can be grueling. The time, sweat, and endurance are all signs that you are dedicated to staying fit. Your body needs those workouts to build muscle, but it also needs time to rebound and restore. The foods you consume after a training session can determine how well your body recovers. And because strength training is different from other exercises, it is important to know what to eat after a workout. Let’s take a look at some of the best options.


Protein is an essential part of a post-strength training meal. The nutrient helps heal muscle at the cellular level, resulting in healthier and larger specimens. When you lift weights, your muscles naturally tear. But the presence of amino acids within protein helps aid in repairing, maintaining, and stimulating the muscle tissue. It also produces muscle mass and helps to reduce post-workout soreness. How much and how hard you work out also contributes to the amount of protein you’ll need. Here are protein-packed options to consider:

  • Greek yogurt
  • Peanut butter
  • Edamame
  • Eggs
  • Salmon
  • Cottage cheese


Carbohydrates are among the most important muscle recovery foods. They contribute to muscle building by increasing muscle glycogen and can also result in insulin secretion. This replenishing process is imperative. And the sooner you consume carbs after a strength-training workout, the better. The recovery process is just as important as the workout itself. So, it’s important to fuel up on the carbs you need. Check out these carbohydrate-rich foods that help you recover and rebuild muscle tissue:

  • Bananas
  • Oat-based granola
  • Chocolate milk
  • Whole wheat pasta
  • Potatoes
  • Quinoa

Healthy Fats

Healthy fats have a wide range of benefits. They help lower bad cholesterol and promote heart health. But there are also benefits of consuming fat post-workout. Consuming healthy fats after a strength-training workout can help build muscle. And as part of a balanced diet, these nutrients can reduce inflammation and are beneficial to your body’s overall wellbeing. Omega-3 fatty acids can also help reduce the soreness that follows an intense training session. For these reasons, it is important to add healthy fats to your post-workout routine. Here are a few suggestions:

  • Avocados
  • Seeds
  • Nuts
  • Nut-based butters
  • Trail mix
  • Olive oil

You are what you eat

These are just some of the options for post-strength training snacks. You can get creative and make delicious protein-packed smoothies, granola yogurt parfaits, and more. Now that you know the foods and fuel you need, you can make more conscious health choices. Determining the best food to eat after a workout is essential to reaping the full benefits of your exercise routine. Basic nutrients like protein, carbohydrates, and healthy fats all offer an array of advantages. And when consumed after a strength-training workout, they can do the job necessary to get you in shape.

It’s never too late to get serious about exercise. Whether you’re a fitness buff or just getting started, you can foster a healthier lifestyle. Knowing the foods that enhance your workout routine can make all the difference. At Z.E.N. Foods, we share your love for health and wellness. Nutritious food is our passion and we’re dedicated to making eating well easier. Check out our website to learn more, and get ready to transform your relationship with health and wellness.

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