Healthy Meals to Eat After Exercise

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Having a balanced healthy meal will help refuel your body and mind after a workout.

Having a balanced healthy meal will help refuel your body and mind after a workout. Whether you’ve done a pilates class, yoga or a cardio workout, your body requires proper nutrition in order to help rebuild muscle tissue and to help repair your body. Water is the first thing most people consume after exercise but it is equally important to remember that pre and post-exercise meals should not be skipped.  Our bodies need a combination of protein and carbs 1 to 4 hours pre-workout and within 60 minutes after you workout in order to fuel and repair muscles. They should be chosen with proper consideration of easy absorption of nutrients and foods easily digested for your body and overall wellness. Proper nutrition is as important to meeting your fitness goals as is exercise. 

After a workout session,  a healthy meal within 60 minutes will help you repair muscles, decrease your recovery time, increase muscle growth and repair glycogen stores. 

What to eat after a workout and why?

It is essential to consume a combination of complex carbohydrates and  protein,  after a workout like yoga, pilates, cardio or strength training. 

Examples of healthy meals to eat after a workout session that include complex carbohydrates and Protein:

  • Oatmeal
  • Sprouted bread and nut butter
  • Salmon with Sweet potatoes
  • Brown Rice
  • Bananas
  • a glass of whole fat milk
  • Tuna fish sandwich on whole-grain bread or sprouted bread
  • Eggs
  • Dried nuts or seeds
  • Greek Yoghurt with fruit
  • Plant-based protein smoothie with nut milk
  • cottage cheese with fruits and nuts

Remember to choose carbs together with proteins – An ideally balanced post workout  meal should contain the 3:1 ratio of carbohydrates to proteins. 

Healthy snacks such as nuts and dried fruits, bananas, hard boiled eggs are all easy to pack and take with you to munch after you leave your pilates or yoga class.

If you’re struggling with your post workout  nutrition, below, we take you through different times and samples of corresponding healthy meals to eat.


  • After an Early Morning session– You could choose to eat a smoothie with fruit, a few bananas, or a bowl of oatmeal.
  • After a Lunchtime class – Eat a sprouted grain wrap with black beans, salsa, and guacamole.
  • After a Mid-afternoon class – Eat an apple with a piece of sprouted bread with nut butter.
  • After an Early Evening class – Eat soup with vegetables, beans, or lentils or a plate of steamed vegetables with avocado.
  • After a late Night class – Take a bottle of coconut water and an apple with nut butter or Miso soup.

Eating healthy food combinations pre and post-workout will fuel your body and help you reach your fitness and lifestyle goals faster. Happy Snacking!!!

Andrea Neu

Andrea Neu

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