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


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