what to eat post-workout

Not sure what to eat post-workout? 

You are not alone. 

I get asked this question a lot from my clients.

Ideally you want to replenish as soon after your workout as possible. The golden rule is usually to have some post-workout fuel within 30-60 minutes of completing your sweat sesh. I like to play around with variety of food choices and my schedule sometimes dictates what I will eat. Liquid nutrition is always a great option because it takes minimal digestion for your body to absorb and use the nutrients you are providing it with.

I will include a few idea's as well as some recipe inspiration for you so that you can get creative. And no, chocolate milk is NOT a good option. This campaign from Goodlife has drove me crazy for a couple of years now and HERE is why, summed up beautifully by Megan Telpner.

You've busted your booty and now your not sure what to eat. Here are some of my go-to post-workout eats.

  • Green smoothie: I pack this with all sorts of REAL WHOLE FOODS to give my body and brain what it needs post workout. I always play around with a variety of ingredients but include a bit of fruit, green veggies {kale, romaine, spinach, cucumber, and zucchini are great options}, protein powder, and play around with superfoods {chia seeds, hemp seeds, goji berries, and cacao nibs}. Make sure to take a peek on my Facebook page or Instagram where I am always sharing my blended concoctions. Again, liquid nutrition makes it easy for your body to use this fuel for recovery. 
  • Protein Shake: If I haven't made a green smoothie in advance I always have a couple different protein powders on hand to add to some water. My favourite ones right now are Vega One Nutritional Shake. I'm kind of obsessed with the Vanilla Chia and Chocolate. This is super easy to pack in your gym bag the night before if you are on the go.
  • Energy Bar: There are plenty on the market, most that I wouldn't recommend. I prefer to make my own or make sure I am buying a high quality bar that I know what all of the ingredients are and doesn't contain a lot of sugar or other unnecessary items. I like THIS product from Vega although they can be a bit pricey so making your own is a great alternative! Brendan Brazier {founder of Vega} includes lots of great energy bar recipes in his book The Thrive Diet but I found THIS link that has a couple you could test out and THIS is a video tutorial of Mr. Brazier making some energy bars.
  • Yogurt + Granola: I like to build a great parfait that has some fruit, homemade granola, yogurt {I usually switch between sheep and greek} AND/OR kefir topped with lots of hemp and chia seeds after a morning sweat sesh. This bowl of awesomeness will provide some protein, fat and antioxidant power. Check out this beauty bowl.
  • Fruit + nuts/nut butter: I love to have some soaked almonds and an apple if I'm on the go. This is easy to pack in advance and snack on after your workout. Nut butter such as almond butter is another great choice. Slather some of this nutty goodness on your apple or banana and enjoy! It's almost like dessert.
  • Happy Eggs: Happy eggs {re: organic, free range and/or local} are a great nutrient dense food post-workout. I will sometimes poach them, lightly cook them {over-easy style} or scramble them post-workout. See below for a recipe inspiration from this week.
  • Warm breakfast bowl: Quinoa and oatmeal make a great base for a recovery meal. I tend to have this after an early morning workout and load it up with some protein which may include chia seeds, hemp seeds, nuts, seeds, or nut butter as well as a bit of fruit and some cinnamon {see recipe inspiration below}.
  • Protein Pancake: If you are going to be in your kitchen and have a few minutes to spare, I promise you will fall in love with protein pancakes. There are lots of recipes out there but HERE is a good guide as well as some info on why you should love yourself some protein pancakes anytime during the day {note: you can use your protein powder of choice or omit it completely if you wish and play around with some other protein sources}

Quinoa Bowl:


  • Quinoa {I used some that I cooked in advance}
  • 1 cup almond milk
  • 2 Tbsp sunflower nut butter
  • 1 Tbsp chia seeds
  • 1 Tbsp flax seed oil
  • handful of raisins
  • lots of cinnamon
  • 1 Tbsp. unsweetened coconut


  1. Since my quinoa was already cooked I added about 1 cup of cooked quinoa and almond milk to a small pan on the stove at medium heat. As it was warming up I added the nut butter, raisins, chia seeds, cinnamon, and coconut. 
  2. Warm on medium heat until it's at your desired temperature.
  3. Serve and top with a bit of flax seed oil and some more cinnamon for good measure :)

This is a meeeeean egg scramble that I cooked up after a workout this week. I was hungry and this certainly hit the spot. Ingredients are: 2 eggs + handful of leftover chicken + mushrooms + onion + kale + fresh basil + olives + clove of garlic + a bit of goat cheese

Don't forget to stay super hydrated during and after your workouts too!

With any wellness plan I always recommend my clients get their sweat on at least 3-4 times a week.