5 Healthy Post-Exercise Meals

What to Eat After a Workout

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What you eat after a workout matters. Immediately after you exercise, your body goes into overdrive, burning fat, depleting stores of glycogen, and repairing fatigued muscles. In that state, you want the perfect balance of nutrients at the ready so your body can recover STAT. But, after all that hard work, we also tend to crave something really tasty.

So, forget the plain ol’ meal of tofu and vegetables. Here’s Studio SWEAT onDemand‘s 5 favorite post-workout meals to cook after a fat-torching online workout class.

1. Egg Yourself On!

Is there anything eggs can’t do? Seriously, they’re versatile, super convenient, and chock-full of high-quality protein. So, we’re giving you permission to live out your childhood dream of breakfast for dinner with the best post workout meal ever: a delicious egg scramble.

To make this easy dish, start by scrambling two to six eggs in a bowl. I prefer to only use 2 yolks max, mostly going after the whites. Then spray some margarine or add some olive oil in a pan, then sauté about a cup of chopped onions, mushrooms, and bell pepper on medium heat until they’re almost cooked. Next, pour in the eggs and cook them at medium low, slowly stirring to keep the eggs from sticking. Keep cooking for a few moments until you get the eggs to your preferred texture and throw them on a piece of whole wheat toast. Yes, I suggested you eat a carb, but a while grain fibrous carb to keep your energy up, brain powered and digestive system working strong.

2. Tastes Like Chicken

The best thing to eat after a workout? Most of us at Studio SWEAT onDemand would probably say chicken. This lean, mean, protein machine is low in saturated fat, high in vitamin B3, and best of all, super low in calories.

For a basic chicken dish you can spruce up yourself, heat a little bit of olive oil in a large skillet on low. Crank it up to medium and add some skinless chicken breast cutlets to the pan. Sprinkle flavorings like garlic powder, salt, and onion powder to taste. Sauté on each side for around 15 minutes or at least until the chicken hits 165°F. Add some veggies and a half cup of brown rice and it’s so… on for strong!

3. Whole in One

The best post workout meal needs to be simple. We get it—after a workout, you’re tired and spent. Putting together a healthy meal the last thing on your mind. Thankfully, we’ve got a super easy meal that’s perfect for those let’s-spend-the-rest-of-the-day-on-the-couch moments: the always handy wrap.

Here’s how it’s done: take whole grain wraps, spread a little bit of hummus on it, then fill it with an equal mixture of veggies like alfalfa sprouts, carrot slices and cucumbers. Roll it up real nice, and you got yourself a handy-dandy homemade wrap. Want to make it heartier? Add some low-fat slices of deli chicken.

4. Go Bananas

Who says you can’t get sweet on a diet? With some creative fruit recipes, you absolutely can have a little bit of sugar, spice, and something nice without throwing away all your hard work.

Start with bananas, a fruit that’s rich in nutrients like magnesium and potassium. Those two substances are great for maintaining fluid and electrolyte balance (something you really have to watch out for after sweatin’ it out). They also go wonderful with peanut butter, another sweet treat that’s actually a good source of nutrients and protein.

Want the ultimate healthy treat? Slice up a banana and layer it on top of some peanut butter on whole-grain toast. Then, snack away!

5. Savory Salmon

Can’t decide what to eat after a tough exercise routine? Don’t forget about salmon. This staple is an oldie but goldie when it comes to healthy meal plans. Our trainers and just about every health-nut you know loves salmon because it’s flavorful, low-fat, and incredibly nutrient-dense. It’s also full of omega-3 fatty acids, a substance with a host of health benefits that lower your triglyceride levels and improve your brain health.

For the healthiest way to cook salmon, baking is your best bet. To make a simple salmon recipe, fire up the broiler and line a baking sheet with parchment paper. Then, make a small mixture of mustard, chopped garlic, rosemary, and juice from half a lemon. Place about a pound of salmon fillet on the parchment paper and spread the mixture on the fillets. Broil for about 8 minutes or until the fish registers to 145°F. Add in a few asparagus sticks and a few sweet potato wedges and it’s gonna keep you power charged all day long!


Deciding what to eat after a workout can be a real pain. You want a meal that’ll maximize your gains and make your exercise worth it, but you don’t want to sacrifice good taste. Good thing you can still get the best both worlds–even in your training program. With a 7-Day Free Trial from Studio SWEAT onDemand, you can test out your new diet with a custom workout training program you can play anytime, anywhere. And with real, world-class trainers too, not actors or fitness models. So, work on that bod, then bon appétit!

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