Empower Fitness Blog

RSS -- Grab Empower Fitness RSS Feed

Share Your Moment of Truth Here

Newsletter Signup

Make your move! Become an Empower insider today to receive expert advice on fitness and nutrition, tips, and tricks; as well as exclusive workouts, discounts, and more!

Captcha Image

Question - What types of foods are best to eat after strength training?

- Tuesday, April 03, 2012
Answered by: Rachel Howe

A post-workout meal or drink after strength training is important to help the body to recover quickly and will maximize your results.

Timing is key: this should be consumed within 30-90 minutes of your workout.

Best bets? Carbohydrates, lean protein, potassium-rich foods, and fluids!

  • Carbohydrates are important in replacing depleted glycogen stores after a workout.
  • Lean protein such as chicken breast or tuna helps the body rebuild muscle tissue that was broken down during a workout.
  • Potassium-rich foods such as bananas or raisins can help replace the potassium lost through sweating.
  • Fluids such as water or fruits that contain a lot of water such as watermelon, oranges or grapes help the body rehydrate after exercise.

Sample Post-Workout Meals

  • Sandwiches are one of the easiest and quickest meals to put together after a strenuous workout. Two slices of whole grain bread, four ounces of a lean protein such as chicken breast, and any type of vegetables desired.
  • A baked potato topped with salsa and low-fat cheese and a side of fruit
  • A bagel with peanut butter

Post-Workout Recovery Drinks

If you have trouble eating solid food soon after an intense strength training session, a post-workout recovery drink specifically designed to replace both glycogen and lost fluids may be your best choice.

Easy post-workout recovery shake

  • 1 scoop of any flavor whey-protein powder
  • 1 banana
  • 3/4 cup low-fat milk or soymilk
  • Blend in a blender until smooth!

Recent Posts


post-workout meal healthy weight rest and recover exercises burning calories skim milk Empower's Boxing Boot Camp with 12 Rounds Workout DVD regular exercise positive attitude womens fitness increased muscle step and strength classes graduated sized dumbbells make your move fitness buff circuits moderate intensity cardio Metabolism toddler energy routine exercise health educators losing fat swimming flexibility exercises cardiovascular fitness how do I lose weight burn-off calories kettlebell workout with DVD early afternoons workout cut 100 calories stretches fitness fun endurance stretch before exercising push-ups best time to workout breathing techniques steamed vegetables Swing Yourself Slender body shape muscle and strength growth how to reduce stress Empower products 7 dimensions of wellness elleptical posture cardio body-sculpting workouts muscles adjust weight motivation losing weight mid-day workout 30-minute workout holiday workout guide exercising fitness motivation maintain workout schedule warm-up #makeyourmove challenge eating habits cardio sessions workout schedule with parter boxing workout Swing Yourself Sexy walking on treadmill aerobics losing muscle low-caroie option positive life cardio exercise fitness path training exercises empower fitness Empower Burn Off Thanksgiving Day Calories total body turbo tone Swing Yourself Strong weights quad stretch burn calories Ultimate Core Trainer Increase energy for workouts carbohydrates hamstring stretch intense exercise ab ball healthy family dinners healthy option weight training carbs labor day weekend jump ropes eating right nutrients staying in shape Liposuction cardio exercises climbing low-fat chocolate milk healthier body mindless snacking cut calories Empty stomach exercise walking tips on how to sleep better calorie exercise equipment running Empower 3-in-1 Kettlebell build muscle fitness best foods after strength training fitness regime professional female boxer effective workout working from home plankaday jump rope biochemical stress motivational tools and triggers fitness levels Scented Stress Balls using muscles chest and biceps stretch body workouts women boxing great workouts step platform most effective upper body strength ab long walk working up a sweat body posture Pilates Weighted Body Toner targetting stertching snacking heather hawk stress burn off strength exercises quality of sleep exercise outside combine activities cardiovascular exercise not falling asleep yoga for mothers indoor exercise intense strength training slow jog gym workout regimen symptoms of stress back stretch fitness equipment health body building Bag Boxing strength training biochemical process extra workout time cool down dumbbells Boxing Workout DVD lifting weights seasoned fitness professionals dry bun Sleeping fitess know-how rest your body improve sleep exercise routine save up to 100 calories staying motivated long term Christmas dinner health and fitness calorie count Yoga targeting Waist Trimmer Belt proper diet condiments lift weights protein nutrition Low glycemic foods pre-workout Boxing Boot Camp reduced fat Walking Vest climbing mountains drink water fitness goals what it means to be EMPOWERED stretch positive energy fitness training healthy eating cold or illness family fitness refuel monitor weight loss holiday workouts optimism total body routine Summer women another word body fat mindfulness rachel howe workout routine body rest diet improving quality of sleep body workout fruits core training training Striking Beauties Boxing Gym for Women women empowerment post-workkout drinks Active, Healthy, and Strong reducing stress lose weight morning exercisers fall and winter receipes crockpot meals Mountain bikes ad ball falling asleep good sleep Fatigue boxing motivate yourself weight exercises relaxation walking exercise calories sleep difficulties strength group exercise exercising on a regular basis late mornings natural tanning stretching after exercise healthy options exercise salads stretching jumping rope healthy body interval based training cardio workouts Empower Workout push-up great seat food snack post-exercise Tai Chi post-workout recovery toning resistance cords dial it down for a day noshing workout indoor fit sleep power lifting work out 2-in-1 Combination Weighted Speed Rope makeup tone down S.M.A.R.T. cookout body training sessions exercise outdoors dividing muscle groups calorie content snacks cardio stepping quick workout being empowered whole grain bread staying consistent workout session tasty meals kathy stevens exercise regimen workout regime hiking plank resistance bands feeling empowered treadmill Cardio Core Fitness Hoop weight loss empowering Cardio Core Hoop cruising streets bench weight training dedicated workout time tempting foods developing muscle lunge fitness experts cardio training core empowering yourself burning off calories good body posture drop extra pounds workouts healthy lifestyle burn Cardio Core and More Fitness Hoop tips to reduce stress burn off calories oxygen best and most fun exercise post-workout recovery shake workout motivation getting rid of cellulite vegetables fresh air EmpowerYourself dips boxing training training equipment fitness instructor Portable Pilates Studio general cardio enthusiast core workout meal Adjustable Weighted Bar light cardio de-stress tanning physio ball measure weight loss gin miller weighted speed rope stress tips healthy meals for family pilates 3-in-1 Kettle bell routine working out Professional boxer Jaime Clampitt wellness relaxation techniques EMPOWERED cardio workout workout regularly cardio session personal trainer empowerment formal exercise take time to stretch