Post workout nutrition represents one of the most important meals and Lindsey Becker, certified health coach and fitness chef is here to help us get in the right habits after a grueling session at the House…

What’s the importance of the right meal post class?

Consuming the necessary nutrients shortly after exerting your body can help replenish energy stores, build muscle, decrease soreness, burn fat, and repair any damage or inflammation. The longer you wait to refuel, the less efficient your body becomes at putting these nutrients to work. It’s important to consume quality carbohydrates to refuel your glycogen stores in preparation for your next workout while also taking in protein to repair and rebuild your muscles.

A lot of us are busy New Yorkers on the run. If we’re pressed on time after class, what’s the ideal post workout meal that’s quick and easy to prepare?

For a quick and easy breakfast post-workout, make a bowl of savory oatmeal topped with two hard boiled eggs, sliced avocado, hemp seeds and sautéed spinach (pro tip: prep the spinach and eggs beforehand to save time). This dish contains all the complex carbs and protein you need. Avocados have healthy monounsaturated fats and potassium, which help reduce abdominal fat and replenish your electrolyte balance, hemp seeds and eggs provide extra protein, and iron from the spinach will aid in the delivery of oxygen to your muscles post-workout.

For lunch or dinner, I recommend chipotle turkey burger sliders served between two thick slices of roasted sweet potato rounds instead of burger buns. Try seasoning the sweet potatoes with chili powder, which contains capsaicin and helps burn fat. These sliders also last in the refrigerator and are easy to take with you if you are hungry after a workout later in the week.

Don’t have time to cook? Grab a healthy snack such as a protein-rich smoothie,  an apple or banana with almond butter and chia seeds, or greek yogurt with organic berries.

And the ideal post workout meal you suggest if we have more time?

For those with more time to prep a delicious post-workout meal, one of my favorites is wild salmon with roasted asparagus, walnut parsley gremolata, and quinoa. Wild salmon is rich in protein and research suggests that omega-3 fatty acids may reduce post workout inflammation. Also, asparagus is a good source of potassium, iron, fiber, and protein, while quinoa provides plenty of complex carbohydrates. This dish is very simple to make! Here’s the recipe:

  1. Heat the oven to 425°F. Rinse a 6-8 oz piece of wild salmon and pat dry. Place the salmon skin side down on a foil-lined sheet tray. Drizzle 1 tsp. olive oil over the top of the filet and spread it evenly across the fish using the back of a spoon. Toss 1 bunch of trimmed asparagus with ½ Tbsp. olive oil and place it on the tray around the fish. Season the fish and vegetables with salt and pepper and roast 9-12 minutes for medium depending on thickness of fillet. After it is cooked, slide a spatula between the skin and the flesh, lifting the fish off the tray and leaving the skin behind. Remove the foil and cleanup is done!
  2. For the gremolata, combine ¼ cup chopped parsley, ¼ cup chopped walnuts, ½ clove of grated garlic, the zest of ½ a lemon, ½ Tbsp. lemon juice, and 1 Tbsp. olive oil in a medium bowl. Season to taste with salt and pepper.
  3. Spoon the gremolata on top of the salmon and asparagus and serve with prepared quinoa.

Is there a post workout smoothie you suggest that can be quickly and easily prepared?

One of my easy go-to post-workout smoothies is a cherry cacao chia combo. It contains cherries to reduce muscle soreness, bananas for the potassium/carbs to refuel, cacao for a killer source of antioxidants and magnesium, almond butter for a dose of protein and heart-healthy monounsaturated fats, spinach for iron, chia seeds for protein/fiber/omega-3s, and the optional spoonful of protein powder for those really intense workouts. Simply blend the ingredients and enjoy! Below is a sample smoothie recipe I really like:

  • ½ cup frozen cherries
  • 1 frozen banana
  • 1 cup unsweetened almond milk
  • 1 Tbsp. raw cacao powder
  • 1 Tbsp. almond butter
  • 1 Tbsp. chia seeds
  • ½ cup spinach
  • 1 Tbsp. protein powder (optional)

What are the top three ingredients athletes should include in post workout meals?

Salmon, sweet potatoes, and cherries. Wild salmon provides a large dose of protein and anti-inflammatory omega-3s to rebuild your muscles and increase performance. Sweet potatoes provide a healthy dose of complex carbs, potassium, antioxidants, and fiber. Antioxidant-rich cherries have many anti-inflammatory properties, which relieve muscle soreness and aid in muscle recovery, allowing your muscles to grow back bigger and stronger than before.

Sugar has a pretty bad reputation. Is it something we should avoid including in our post workout meal?

Yes! I always avoid sugar. Refined sugar has absolutely zero nutritional benefit. You can get the nutrients you need from fruits, grains, vegetables, legumes, nuts, and seeds while also giving your body a variety of vitamins and minerals that are better for you and help with your post-workout recovery.

One key takeaway you want athletes to keep in mind when it comes to post workout meal prep…

It’s not about quantity—it’s about quality. When consuming the protein and carbohydrates you need after your workout, stick to organic whenever possible and stay away from processed and refined foods. Incorporating these ingredients into simple and easy recipes can make your post-workout meals healthy, nutritious, and delicious all at once!

2,720 thoughts

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  2265. Hello! I know this is kinda off topic but I’d figured I’d ask. Would you be interested in exchanging links or maybe guest writing a blog post or vice-versa? My website covers a lot of the same topics as yours and I feel we could greatly benefit from each other. If you’re interested feel free to send me an e-mail. I look forward to hearing from you! Excellent blog by the way!

  2270. Even the gods, if they exist, must laugh from time to time. Perhaps what we call tragedy is merely comedy from a higher perspective, a joke we are too caught up in to understand. Maybe the wisest among us are not the ones who take life the most seriously, but those who can laugh at its absurdity and find joy even in the darkest moments.

  2274. Virtue, they say, lies in the middle, but who among us can truly say where the middle is? Is it a fixed point, or does it shift with time, perception, and context? Perhaps the middle is not a place but a way of moving, a constant balancing act between excess and deficiency. Maybe to be virtuous is not to reach the middle but to dance around it with grace.

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  2292. If everything in this universe has a cause, then surely the cause of my hunger must be the divine order of things aligning to guide me toward the ultimate pleasure of a well-timed meal. Could it be that desire itself is a cosmic signal, a way for nature to communicate with us, pushing us toward the fulfillment of our potential? Perhaps the true philosopher is not the one who ignores his desires, but the one who understands their deeper meaning.

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  2316. Time is often called the soul of motion, the great measure of change, but what if it is merely an illusion? What if we are not moving forward but simply circling the same points, like the smoke from a burning fire, curling back onto itself, repeating patterns we fail to recognize? Maybe the past and future are just two sides of the same moment, and all we ever have is now.

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  2324. The cosmos is said to be an ordered place, ruled by laws and principles, yet within that order exists chaos, unpredictability, and the unexpected. Perhaps true balance is not about eliminating chaos but embracing it, learning to see the beauty in disorder, the harmony within the unpredictable. Maybe to truly understand the universe, we must stop trying to control it and simply become one with its rhythm.

  2331. When I originally commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get four e-mails with the same comment. Is there any way you can remove people from that service? Thanks!

  2332. Friendship, some say, is a single soul residing in two bodies, but why limit it to two? What if friendship is more like a great, endless web, where each connection strengthens the whole? Maybe we are not separate beings at all, but parts of one vast consciousness, reaching out through the illusion of individuality to recognize itself in another.

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  2340. Time is often called the soul of motion, the great measure of change, but what if it is merely an illusion? What if we are not moving forward but simply circling the same points, like the smoke from a burning fire, curling back onto itself, repeating patterns we fail to recognize? Maybe the past and future are just two sides of the same moment, and all we ever have is now.

  2347. Time is often called the soul of motion, the great measure of change, but what if it is merely an illusion? What if we are not moving forward but simply circling the same points, like the smoke from a burning fire, curling back onto itself, repeating patterns we fail to recognize? Maybe the past and future are just two sides of the same moment, and all we ever have is now.

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  2358. The cosmos is said to be an ordered place, ruled by laws and principles, yet within that order exists chaos, unpredictability, and the unexpected. Perhaps true balance is not about eliminating chaos but embracing it, learning to see the beauty in disorder, the harmony within the unpredictable. Maybe to truly understand the universe, we must stop trying to control it and simply become one with its rhythm.

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  2367. Friendship, some say, is a single soul residing in two bodies, but why limit it to two? What if friendship is more like a great, endless web, where each connection strengthens the whole? Maybe we are not separate beings at all, but parts of one vast consciousness, reaching out through the illusion of individuality to recognize itself in another.

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  2444. Even the gods, if they exist, must laugh from time to time. Perhaps what we call tragedy is merely comedy from a higher perspective, a joke we are too caught up in to understand. Maybe the wisest among us are not the ones who take life the most seriously, but those who can laugh at its absurdity and find joy even in the darkest moments.

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  2489. If everything in this universe has a cause, then surely the cause of my hunger must be the divine order of things aligning to guide me toward the ultimate pleasure of a well-timed meal. Could it be that desire itself is a cosmic signal, a way for nature to communicate with us, pushing us toward the fulfillment of our potential? Perhaps the true philosopher is not the one who ignores his desires, but the one who understands their deeper meaning.

  2495. The potential within all things is a mystery that fascinates me endlessly. A tiny seed already contains within it the entire blueprint of a towering tree, waiting for the right moment to emerge. Does the seed know what it will become? Do we? Or are we all simply waiting for the right conditions to awaken into what we have always been destined to be?

  2516. All knowledge, it is said, comes from experience, but does that not mean that the more we experience, the wiser we become? If wisdom is the understanding of life, then should we not chase every experience we can, taste every flavor, walk every path, and embrace every feeling? Perhaps the greatest tragedy is to live cautiously, never fully opening oneself to the richness of being.

  2525. The potential within all things is a mystery that fascinates me endlessly. A tiny seed already contains within it the entire blueprint of a towering tree, waiting for the right moment to emerge. Does the seed know what it will become? Do we? Or are we all simply waiting for the right conditions to awaken into what we have always been destined to be?

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