Research suggests that 3 in 10 Americans make New Year’s resolutions, and that 79% of them are related to health. Resolutions involving gym memberships, spin classes, outdoor runs or Pilates may spike in January, but for anyone hoping to have consistent gains, what you eat and drink immediately following a workout can matter.
Theories abound on everything from chocolate milkto kimchi fried rice, but certain foods and beverages can slow digestion, cause inflammation, hinder muscle repair or cause unwanted weight gain.
So, what truly helps ensure the fruits of your sweaty labors, and what are some of the worst things to eat and drink after a stint at the gym? To separate fact from fiction, we spoke with a doctor, nutritionists and dietitians focused on matters like digestion, building and repairing muscle, and weight management to learn what you should pack in your gym bag for postworkout power.
Foods That Help Build Muscle
Isa Kujawski, a functional registered dietitian, explained that the period immediately following a workout is known as the “anabolic window,” a time when the body is primed for nutrient uptake due to increased insulin sensitivity.
“Insulin, a key hormone, helps shuttle amino acids and glucose into muscle cells to repair microtears and replenish glycogen stores,” Kujawski explained. “Whole-food proteins and complex carbs offer bioavailable nutrients that optimize this process while supporting long-term muscle health.” Kujawski recommended “a combination of high-quality protein and carbohydrates” to maximize muscle repair and glycogen replenishment.
“Grilled chicken with roasted sweet potatoes, wild-caught salmon with quinoa, or a smoothy made with protein powder, frozen berries and nut butter” are all great options for building and repairing muscles, Kujawski said.
Dr. Peter Brukner, a nutritionist, dietitian and sports physician who authored the book “A Fat Lot of Good,” said the recovery time following a workout is vital. It’s “when your body acts like a sponge, ready to take in nutrients it needs for fixing muscles and getting back energy,” he explained. What you eat and drink in that time period will impact the repair of your body and the effects of all your hard work. “What you eat then can really change how good you feel and get better later,” Brukner said.
He recommended aiming for 20 to 30 grams of high-quality protein — like eggs, grilled chicken, Greek yogurt and protein shakes. “Protein helps your muscles rebuild and recover faster, so don’t skip it!” he said.
For protein options that are vegetarian-friendly, registered nutritionist Amie Parry-Jonessuggested cottage cheese, lentils, beans, chickpeas, nuts and seeds. She recommended consuming proteins “within 30 minutes to 2 hours” of a workout.
Nutritionist therapist Fadumo Mohamed said the best drinks for building and repairing muscles are always going to be protein shakes. She said she prefers ones made with “whey or plant protein and a banana for quick energy.”
Foods That Help With Weight Management
Smart food choices after workouts include things like “a hard-boiled egg with cucumber slices, turkey patties with steamed broccoli, or a handful of almonds with an apple,” Kujawski said. After you exercise, your levels of leptin — a hormone that regulates hunger — “may fluctuate, and blood sugar levels may dip,” she warned. Kujawski said it’s best to consume high-protein and fiber-rich meals within an hour of your workout to “stabilize blood sugar and curb excessive postworkout cravings, supporting weight loss goals without sacrificing recovery.”
For managing and losing weight, Chris Mohr, a registered dietitian and a fitness and nutrition adviser at the website BarBend, recommended “a protein shake made with water, low-fat dairy or unsweetened almond milk,” and to pair that with a small piece of fruit. “This combo keeps calories in check while providing essential nutrients,” he said. “Protein supports muscle repair and apples are high in fiber, which helps you feel full longer.”
Parry-Jones recommended replenishing “depleted glycogen following exercise with complex carbohydrates,” including options such as whole oats, brown rice, quinoa, bulgur wheat or whole-grain rye bread. Complex carbs can keep you fuller for longer, and they contain lots of nutrients. She said to avoid refined carbohydrates like white bread, white pasta and cake, as “these products increase blood glucose levels rapidly, promoting insulin production, which is a fat storage hormone.” She also stressed the importance of lean meats for weight loss and appetite regulation after working out, but said to eat red meat and high-fat dairy sparingly, “as they are rich in saturated fat, which can interfere with insulin signaling.”
Brukner said that you should add “some nonstarchy vegetables like spinach or cucumbers” to your postworkout diet for more fiber and to keep calories low.
Foods That Fight Brain Fog
If you’re hoping to avoid mental fatigue following a workout, there are some simple snacks that you can pack in your gym bag. Kujawski explained that exercise “temporarily increases cortisol, which can contribute to mental fatigue,” and that replenishing with omega-3s, antioxidants and vitamins supports the production of neurotransmitters like serotonin and reduces inflammation, helping the brain recover more quickly after exercise.
“Include foods high in omega-3 fatty acids, antioxidants and B vitamins, which enhance cognitive function and reduce oxidative stress,” she said. Kujawski recommended snacks like walnuts, pumpkin seeds, blueberries and avocado slices. And she noted that hydration is key. “Focus on hydration paired with antioxidants to further support brain recovery,” she said, suggesting “a green smoothy with spinach and cucumber or matcha tea.”
Nicole Rubenstein, a sports dietitian and nutritionist who is the owner of the company Racer’s Edge Nutrition, also said to make sure you have enough omega-3s in your diet. “Foods such as salmon, chia seeds and walnuts contain omega-3s,” she explained. “Another option would be to add in an omega-3 supplement daily.” Rubenstein warned that if you only experience brain fog on workout days, it could indicate that you’re not meeting your fluid or carbohydrate needs on those days.
And chocolate addicts should rejoice, because dark chocolate can also be a great snack following a workout. “A square of dark chocolate” was recommended by Mohr, who cited its brain-boosting flavonoids. In addition, he suggested snacks like blueberries, which are high in antioxidants, and green tea, which “enhances alertness with caffeine and L-theanine.”
Alexandra Babcock, a registered dietitian and owner of the company Nutrition Innovations, said that eating carbohydrate-rich foods can combat brain fog after an endurance-heavy workout by replenishing glycogen. “Seasonal fruits like citrus, pears and apples provide 15 to 25 grams of carbohydrates and are fiber- and nutrient-rich additions that support recovery,” Babcock said.
Foods That Improve Digestion (And Why This Matters)
There’s almost nothing worse than an uncomfortable stomach. And if one of your health goals centers on digestion, we’ve got some suggestions to help get things … moving.
Parry-Jones explained that when it comes to digestion, exercise provides long-term benefits in myriad ways, including “improving the gut microbiome.” She also said that it lowers your risk for conditions like gastroesophageal reflux disease, irritable bowel syndrome and colon cancer.
She noted that if you’re trying to improve your digestion, you should be mindful of the workouts you choose, as certain ones can restrict blood flow to the digestive system, “especially in hot conditions.” And she said to stick with “easily digestible foods,” such as rice, chicken, turkey, fish, cooked vegetables, bananas, smoothies and white potato or sweet potato.
Pickles and other fermented food are more than just mood boosters and delicious snacks; Mohamed recommended ones like “kefir, sauerkraut or yogurt” for digestion. She also suggested “fiber-rich fruits like papaya and pineapple,” which contain enzymes that can aid in digestion, as well as “ginger or peppermint tea to soothe the stomach and coconut water to replenish electrolytes.”
Mohr recommended yogurt after a gym session — specifically Greek or Icelandic yogurt with live probiotics — and to mix in a banana. He said that these foods are easy on the stomach, rich in protein and nourishing. “Probiotics in yogurt support a healthy gut, while bananas are a gentle source of carbs and potassium, aiding muscle function and easing digestion,” Mohr said.
Foods To Avoid After A Workout
There was a general consensus among all of the experts we spoke to about exercise and nutrition: To maintain a healthy diet and body, avoid the types of foods and drinks that you should only be consuming in moderation more generally. They are likely the ones you already have in mind, such as alcohol, greasy fast-food hamburgers and high-sugar treats with little nutritional benefit.
Mohamed explained that alcohol “dehydrates and impairs recovery.” It topped Babcock’s list of foods and drinks to avoid following a workout, with the dietitian saying that “just one standard drink” will impair how glycogen is replenished “for up to 36 hours.”
And if you love spicy food, you might want to wait a few hours before reaching for the Sriracha sauce. “Skip very spicy foods and high-fiber foods immediately after your exercise since they could upset your stomach or cause digestive discomfort,” Mohr advised.
It might feel satisfying to reach for a candy bar after a particularly grueling workout, but Brukner advised against it, saying that kind of snack “can cause high blood sugar,” among other issues. Going for such quick fixes can “make you feel tired,” he said, adding that they’re “not good for body recovery.”
“These kinds of fats can cause more inflammation and make it difficult for muscles to heal properly,” Brukner said. “It is better if you eat foods with good proteins, healthy fats and carbohydrates that do not make your blood sugar go up too much.”