Out of the three primary macronutrients, protein is one of the most important for promoting healthy muscle growth and repair after a tough workout. Not only will protein keep you satiated and reduce excess hunger, but it will also fuel your muscles which can in turn ramp up your metabolism and increase calorie burn. Determining which protein source is most effective for recharging your body after a workout is no small task, so we spoke with Yasmine Mavrakis, Registered Dietitian, and founder of Mavrakis Nutrition to get her input on the best foods to eat post-exercise to rev up your metabolism and strengthen your muscles so you can feel your best.
Eggs
Eggs are one of the best forms of protein to consume after a workout because they’re versatile in how they can be prepared, and are also a leaner source than other options. From boiled to poached or even scrambled, eggs are great for fueling up after a morning workout to improve muscle growth and recovery. “Especially when lifting weights, muscles actually undergo microtears which require nutrients like protein to repair the damage and stimulate growth,” explains Mavrakis of the function of protein after exercise. “Protein is made of amino acids, which are necessary to repair and rebuild damage caused during exercise.”
Turkey Deli Meat
If you’re looking for a snack that will quickly provide your body with energy after your workout, or a filling base for your sandwich, turkey is the ideal deli meat as it is once again a lean protein source that will increase satiety without overloading your body with calories. “Protein is known to be filling. It has a high thermic effect of food (TEF) at 20-30%, which means it actually requires your body to burn 20-30% of ingested protein calories in digestion,” explains Mavrakis. “This is more than twice the amount of other macronutrients like fats and carbs.” To create a balanced meal with protein as the base, Mavrakis suggests pairing turkey with avocado and whole wheat bread to include each essential nutrient into your diet.
Protein Smoothie
For a pure source of protein that will instantly nourish your body and muscles, a protein smoothie is the way to go. This is especially useful if you follow a plant-based diet and struggle to hit your macronutrient goals each day, and it can be easily bulked up with a banana or some berries to help satisfy your cravings while fueling your body. “Muscle requires a lot of energy to maintain, so the more muscle you have, the more calories will continue to burn even at rest, including in your sleep,” explains Mavrakis. “With that being said, it's important to continue to fuel adequately to provide much needed recovery for our muscles.”
Greek Yogurt
For a breakfast or snack following your workout, Greek yogurt, while often plainer in flavor, is great for offering a solid boost of protein. Paired with berries this meal contains plenty of antioxidants as well which can help reduce inflammation in the body, and is lower in sugar than other yogurts. Adding berries will also give your body a serving of carbs, which are just as important for muscle recovery after your workout. “Try pairing a carb with a protein source for your post-workout snack or meal to optimize glycogen storage, protein absorption, and muscle synthesis,” suggests Mavrakis.
Tuna
While most of the above options fit well within a plant-based diet (turkey aside) tuna is another form of protein that is leaner than red meat and effortlessly functions as a post-workout snack. Paired with a cracker or piece of whole wheat toast, this meal would be the ideal combination of protein and carbs which can reduce cravings and improve your overall well being. “Carbs will be your go-to for quick acting energy and help spare protein. Carbs also help your body release insulin, which in turn helps your body better absorb amino acids (the building blocks of protein),” notes Mavrakis.
