Refuel Right: What to Eat (and Drink) After a Workout

That in-between moment matters more than it may seem. What you eat and drink after a workout is a quiet part of your routine that can help you recover, and support how you feel later.

Muscle recovery comes from everyday choices, like sleep, stretching, and rest. A lot of it, though, is affected by what’s on your plate, in your cup, or in your shaker bottle. It doesn’t have to be complicated or expensive; a simple shake, snack, or easy meal can check all the right boxes.

In this guide, we’ll walk through what to eat after a workout, what to drink after a workout, and how convenient options like a post-workout shake can easily slide into your routine. Whether you’re an after-work spin regular, part of a 6 a.m running club, or you love a post-work yoga session or outdoor walk, muscle recovery is an essential part of any workout routine.

Why Post-Workout Nutrition Matters

Think of the time after your workout as your body’s recharge window. You’ve put in the effort, now you need to refill your depleted tank.

During your workout, your body leans on glycogen (stored carbs) as fuel to keep your muscles moving. By the time you’re done exercising, your muscles are partially depleted of glycogen. Naturally, your body will start to refill your fuel source, as well as repair some of the proteins broken down in your muscles during your workout. That’s where what you eat plays a big role: research shows that eating the right nutrients after exercising can help your body restore quicker.

After working out, refueling with a mix of protein, carbs, and hydration helps your body:

• Support natural muscle repair
• Rebuild glycogen stores
• Replace some of the fluid and electrolytes you lost

You don’t need to follow a strict formula to benefit from the “refueling” process. A snack or meal that includes protein, carbohydrates, and plenty of fluid is a practical, realistic way to approach post-workout nutrition for most everyday exercisers.

What To Eat After A Workout

So, what should that post-workout plate actually look like in real life? Short answer: It depends on your schedule, your preferences, and how intense your workouts are. Longer answer: You’ll usually feel good with a combo of protein + complex carbs + a bit of healthy fat.

If you’re hustling from the gym straight into meetings, a snack or mini meal might be your go-to. On the other hand, if your workout lands right before lunch or dinner, you can have that main meal work double duty.

Let’s break it down.

Quick Proteins: Eggs, Greek Yogurt, Protein Shakes After Workout

After a workout, protein supports your muscles’ natural repair process. The goal isn’t perfection, it’s consistency and convenience. Easy options include:

• Eggs (scrambled, hard-boiled, etc)
• Greek yogurt or cottage cheese
• Leftover grilled or rotisserie chicken
• Tofu, tempeh, or beans
• Protein shakes after workout (ready-to-drink or blended at home)

A post-workout shake is beneficial if you’re the “grab my bag and head out the door” type of person. You can keep one in the fridge at work, toss one in your gym bag, or stash a few in your pantry for days you’re running from workout to whatever’s next. You can also change it up, blending your shake into a smoothie with fruit or oats.

Complex Carbs: Oatmeal, Fruit, Whole-Grain Toast

Carbohydrates are your muscles’ favorite fuel during most workouts, so it makes sense to invite them back to the table afterward. Pairing carbs with protein is a simple way to support that recharge window.

Some go-to post-workout choices:

• Oats (hot oatmeal or overnight oats)
• Fruit like bananas, berries, oranges, or apples
• Whole-grain toast, English muffins, or tortillas
• Protein pancakes with fruit and nut butter
• Brown rice, quinoa, or whole-grain pasta
• Roasted potatoes or sweet potatoes

Healthy Fats: Nuts, Nut Butter, Avocado

Healthy fats help you feel satisfied and keep snacks interesting. You don’t need a large serving immediately after your workout, but a little can help round things out and help you feel satisfied quickly:

• Peanut or almond butter on whole-grain toast
• Sliced avocado on eggs, bowls, or sandwiches
• A small handful of nuts or seeds
• Olive oil drizzled over a grain bowl or salad

What To Drink After A Workout

Let’s talk about the simplest piece of the puzzle: what to drink after a workout.

Exercise increases fluid loss through sweat, so rehydrating is a big part of helping your body feel balanced again. Water is your foundation, but depending on the length and intensity of your workout (and the temperature) you might also want electrolytes.

Some great options:

• A recovery protein shake
• Water (plain, sparkling, or infused with fruit or herbs)
• Drinks with electrolytes, especially after longer or hotter sessions

The Perfect Post-Workout Shake

Protein shakes support recovery and can be a practical way to combine protein and fluids in one portable bottle. You can keep it super straightforward by grabbing a chilled Premier Protein shake from the fridge. Or, on days when you have a blender handy, you can dress it up a bit:

• Chocolate shake + banana (blend it, or slice the banana on the side)
• Vanilla shake + frozen berries blended into a smoothie
• Caramel shake + coffee ice cubes for a café-style moment that fits your routine

With a variety of flavors to choose from, it’s easy to find a combination that feels more like a treat than a chore.

If you’re curious about how to spread your protein intake across the whole day, look for more tips on the Premier Protein blog about getting your protein in at breakfast, lunch, dinner, and snack time.

Timing and Tips for Refueling

There’s a lot of talk about “perfect timing” after a workout, but everyday life doesn’t always match up with a strict schedule, and that’s OK.

A helpful general guideline is to try to have a snack or meal that includes protein and carbs within about an hour or so after you wrap up your workout.

Here’s one way to think about timing your post-workout nutrition:

If your next meal is several hours away:

Reach for a snack within about 60 minutes — a shake and fruit or yogurt with granola.

If your workout ends right before a main meal:

Turn that meal into your refuel moment by making sure it includes protein, carbs, and plenty of fluids.

A few practical tips to make post-workout nutrition intake easier on busy days:

• Plan ahead when you can: Keep a shake in your gym bag, stash nuts and dried fruit at your desk, or prepare overnight oats for rushed mornings.
• Give yourself some flexibility: Some days you’ll be hungrier; other days your appetite will kick in a little later. Listening to your body is part of the process.
• Zoom out to see the whole day: Meeting your overall nutritional needs throughout the day is just as important as what happens in that first hour after you exercise.

Keep Refueling Simple and Fun

Refueling after a workout shouldn’t feel like homework, it’s a great way to take care of yourself, and it can be something to look forward to! However it fits into your day, it should feel easy, satisfying, and like it actually works with your routine.

Premier Protein is here to make those moments a little better by adding flavor, convenience, and a tiny bit of “this one’s for me” to the healthy habits you’re already building. Try our delicious flavors and let those small, steady choices support the active life you’re creating.