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


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