What to Eat After You Workout


With all this training I've been doing I thought I should share what the best food to eat after working out. What you eat (and when you eat) makes all the difference in your recovery. The quicker the recovery the more you can do. 80% of your recovery is what you eat.

The sooner you eat, the better. You have 15-60 minutes immediately following a workout to refuel to repair your muscles.

Drink your meal! I'm a big fan of a recovery smoothie or a smoothie bowl after a workout. Your body is already tired. Its busy clearing out all the lactic acid and other metabolic waste your body creates while you workout. The less your body has to work to digest your food the quicker it can deliver nutrients to your muscles, which means the quicker you can start recovering.

Here are my magic numbers: a 4:1 carb to protein ratio with .75 grams of carbs per pound of body weight. I weigh 130 pounds so I should be shooting  for 98 grams of carbs and 24 grams of protein. Any more then 30 grams of protein your body can't synthesize it. I usually make a smoothie with fruit and greens and a scoop of vegan protein. I really like Vega Performance Protein.

During a workout your body becomes inflamed. A plant based, alkaline forming protein post workout helps bring down inflammation. I like to throw in a nub of ginger in my smoothie after a particularly intense workout.


Drink lemon water. I mean, it's pretty important to be drinking water as it is, but especially after working out. Lemon water helps neutralize the acidic state your body gets into after working out. It also helps replace lost electrolytes. Green juice or a green smoothie is also good.


My Post Workout Pitaya Smoothie

If you follow me on instagram (@lisalindeyeats) you may have noticed I've been mildly obsessed with pitaya. This recipe is perfect for after working out.

  • one packet Pitaya (dragon fruit)
  • 1 frozen banana
  • 1 scoop plant based protein
  • 1 teaspoon maca (maca is good for adrenal support)
  • small nub of turmeric 
  • 2 dates
  • Coconut water (1/2 to 1 cup depending on how thick you want it)

Blend in your blender! I love throwing extra fruit on my smoothies, so go wild.