After pushing your limits in the gym or on a run, your recovery begins, and nutrition plays a crucial role. What you eat, when you eat it, and how your body is primed for it can significantly impact your muscle growth and recovery. In this guide, we'll explore the dos and don'ts of post-workout nutrition to ensure you're fueling your body for maximum gains.

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What to Eat After a Workout: 8 Do’s and Don’ts

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One of the ways you can interfere is by consuming antioxidants. Wait, aren’t antioxidants good for the body? Yes, but just not near a bout of exercise. When you eat antioxidants, you actually limit the signaling process created by the exercise-induced oxidation.
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Avoid bars that contain soy, sugar alcohols, seed oils, and high fructose corn syrup. Look for a bar with low sugar, high protein, and both recognizable and limited ingredients.
Some of my favorites are IQ Bar, RXBar, Elavi Bars, EPIC Bars, David Bars, and Go Macro Bars.
Take 5g of creatine daily. If that’s too tough to remember, at least prioritize it on days you workout at least on days you workout. Mix it into a smoothie you make the night before (recipe below) to have it at the ready for the next day’s workout.
The best way I’ve found to downregulate after a workout is through a simple breathwork technique. Lay flat on the ground (bonus points if you’re on grass) and take long, slow, deep breaths with extended exhales for 3-5 minutes.
Supplement as needed. Make sure to get the vast majority (or all) of your protein through food but if you can’t hit that then consider a safe protein powder (no GMO, fillers, proprietary blends, etc.) like this one. See here for more on supplements.
My Post-Workout Smoothie
- Add water and ice first then everything else. Blend and enjoy.
  - Water and ice (add these in first then….)
  - Creatine monohydrate (5g)
  - Whey protein powder (30-40g)
    - (Levels whey protein powder is by far my favorite.)
  - Nuts (a total handful of raw almonds, Brazil Nuts, and walnuts)
  - Organic Cacao Nibs (3 tbsp)
  - Electrolyte drops (1 ml)
    - See my article here for other great electrolyte options
  - Organic kefir (1/2 cup)
  - Bone broth (1/2 cup) OR Collagen peptides (1 scoop)
  - A dash of organic Ceylon cinnamon
  - A pinch of sea salt

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