Healthy Food To Eat After Working Out

Food is an important part of exercise, providing the fuel you need to be physically active and replenishing your energy following a workout. Regular exercise is one of the best things you can do for your health, but choosing the wrong post-workout foods can get in the way of your health goals. Following your next exercise session, consider some nutritious foods to replace lost nutrients and restore your energy level.

Sandwich on Whole-Grain Bread

Consume some type of protein within 2 hours after your workout. Protein helps your muscles repair themselves and restores some of the energy you lost while exercising. Peanut butter is a nutritious protein source that can be added to whole wheat bread, a good source of the carbohydrates that your body also needs for a proper recovery. Spread 2 tablespoons of peanut butter between two slices of bread. Other nut butters are packed with protein and can be eaten in place of peanut butter. Tuna canned in water is another protein-rich filling. Combine with mustard, dill and finely chopped onion and spread between bread slices.

Fresh Fruit

Fresh fruit provides many different nutrients and will help your body recover more quickly. Elizabeth Applegate notes in her book, "Eat Smart, Play Hard," that you need anti-oxidants following a workout; filling up on several types of fruit will provide your body with what it needs for a healthy recovery. Berries, cantaloupe, watermelon, apples and oranges are all nutrient-dense choices that can be combined to make a fruit salad. Foods with potassium help maintain proper muscle function, so slice a banana into your fruit salad as well. Applegate notes that you can blend your fruit with low-fat yogurt to create a smoothie that contains needed anti-oxidants and protein.

Bean Burrito

Filling up on healthy proteins is a "must" following a workout, and beans supply plenty of protein, as well as fiber. Applegate suggests small frozen bean burritos, but you can make a homemade nutritious version as well. Choose a can of low-salt beans, such as black or pinto. Spoon 1/2 cup into a whole grain tortilla and heat in the oven or microwave until steaming. Top with low-fat cheddar cheese and tomato salsa.

Soup

Soup fills you up for just a few calories. Applegate notes that many people do not feel like eating after exercising, but that it is important to do so anyway. Soup is one way to restore lost energy and nutrients without feeling uncomfortably full. Choose a canned soup that is low in salt and has some type of protein, such as beans or chicken. Make your own soup by combining low-sodium beef or chicken broth in a pot with shredded chicken, beans, carrots, onion, celery and potatoes. Simmer until the vegetables are cooked through; enjoy with a whole-grain roll for a fiber boost.