Refuel Right: What to Eat After a Workout

You crushed your workout—but your recovery just began. The right nutrients post-workout are crucial for muscle repair, energy refill, and long-term results.

Why Post-Workout Nutrition Matters

Exercise breaks down muscle fibers and uses up stored glycogen. Eating right helps rebuild those muscles stronger, reduces soreness, and supports long-term progress.

Best Combo: Protein + Carbs

After training, your body needs both. Great pairings include:

• Protein smoothie + banana
  

• Greek yogurt + berries
  

• Chicken + sweet potatoes
  

Try This: Blend a scoop of EarthNutri Egg White Protein with almond milk and a banana for a quick, delicious recovery shake.

Fast, Clean Protein

Whey protein isolate is one of the fastest-absorbing proteins, making it perfect for post-workout recovery within 30–60 minutes.

Recommendation: EarthNutri’s Whey Protein delivers 25g of protein per serving, with no added sugars—just clean fuel for your muscles.

Don’t Forget Hydration + Electrolytes

Sweating drains not just water, but minerals like sodium, potassium, and magnesium. Rehydrate with water or a sports drink—and add a pinch of sea salt to your water if needed.

Bonus tip: Coconut water is a natural electrolyte booster.

Avoid These!

Skip fatty, fried foods and sugary snacks after workouts. They cause inflammation and slow down the recovery process. Stick to simple, whole foods that your body can use efficiently.

The goal? Refuel within an hour after your workout. With clean protein, quality carbs, and proper hydration, you’ll feel stronger, recover faster, and make the most of your training.

👉 Explore EarthNutri’s full protein collection to build your best post-workout routine.