The best post-workout recovery foods


You’ve just had a good work out and your stomach is grumbling, demanding to be fed! Whether you’re jumping, flipping, throwing, running or lifting, it’s important to eat well after a good exercise session.

The best thing to eat after breaking a sweat is foods that will help to refuel and rehydrate your body, like carbs and lean protein. Protein contains amino acids which helps to repair and build muscle. Carbs act as fuel for your body, and aid in muscle recovery. In your post-workout meal, try to also include foods rich in healthy fats!

Here’s a list of delicious and nutritious foods to incorporate into your post-workout feed.


Exercise, especially endurance based exercises like swimming and running, use up your glycogen stores which are used to fuel your body. That’s why after a long work out, it’s important to refuel with plenty of carbohydrates. The Glycemic Index usually divides carbs into two categories; complex carbs (low GI) and simple carbs (high GI). When planning your post-workout meal, it’s better to choose carbs with a moderate to low GI.

Low GI

  • Sweet Potato
  • Oatmeal
  • Muesli
  • Pasta
  • Barley
  • Legumes
  • Lentils
  • Most fruits
  • Dark leafy veggies

High GI

  • White Rice
  • Potato
  • White Bread
  • Cornflakes
  • Corn


When most people think of protein their mind goes straight to steak, but there are plenty of other nutritional sources of protein you can include in your after-gym meal. Legumes, turkey, tofu and nuts are all great for recovery, promoting healthy muscle and cell function.

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Lean Protein

  • Skinless Chicken/Turkey
  • Tofu
  • Ground Beef
  • Beans
  • Lentils
  • Salmon
  • Nuts
  • Eggs
  • Low-fat dairy products


When you’re at the supermarket and you’re planning your post-workout meal, remember to buy foods that are rich in fats. Yes, you read that right! Contrary to popular belief, fats can promote healthy brain and heart activity and has awesome benefits for your skin and hair. Healthy fats are what you’re looking for!

Healthy Fats

  • Olive oil
  • Chia seeds
  • Nuts
  • Avocado
  • Cheese
  • Dark chocolate
  • Trail mix
  • Oily fish
  • Eggs

Remember that everything is good in moderation! Provided you have a healthy balance of fats, carbs and protein in your post-workout feed, you’ll be right as rain.

Take care of your health with AAMI Health Insurance. AAMI’s Hospital and Extras cover helps pay for your hospital bills as well as dental, optometry, chiro, physio and more. Get a quote today.


Insurance is issued by AAI Limited ABN 48 005 297 807 AFSL 230859 (AAI) trading as AAMI. Read the relevant Product Disclosure Statement before buying this insurance. This advice has been prepared without taking into account your particular objectives, financial situations or needs, so you should consider whether it is appropriate for you before acting on it.

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