21 Best Food to Eat After A Workout for Women


Grilled chicken, dates, nut butters, dry roasted nuts, protein bars, eggs, overnight oats, brown rice, quinoa, buckwheat and quinoa pasta, natural yogurt, sweet potatoes, bananas, coconut water, beans, tofu, whey protein, chocolate milk and chickpeas are the best foods to eat after a workout for women.

food to eat after workout

When it comes to what to consume after a workout, eating or drinking something that combines protein and carbohydrates usually half an hour to an hour after your workout replenishes your energy stores, builds and repairs the muscles that were broken down and helps keep your metabolism running strong.

Food to Eat After A Workout: Top 21 foods for Women

Grilled Chicken

It is a balanced meal with protein, fats and carbs, especially when you pair this with grilled veggies.


The fibre in dates helps keep blood sugar from spiking and stabilizes energy levels.

Nut Butters

Like tahini, almond and peanut butter since they are rich in fats, protein and other vital nutrients necessary for recovery.


Any Dry Roasted Nuts

Have some pistachios and raisins, they’re rich in the right amount of protein and good, healthy fats that are necessary for recovery

Hummus and Pita

A high source of natural protein and healthy carbs, also can be paired with veggies and some delicious pita

Protein Bars

It is recommended to pick options that contain protein from nuts and has less than 15 grams of sugar and is also made from organic ingredients.


Have omelettes, boiled eggs or any kinds of eggs, since eggs are good for you; make them as per your wish.

Overnight Oats

So refreshing, so delicious, so easy to make and so very rich in fats and protein; overnight oats are super easy to make, store and pair with your favourite fruits like blackberries or peaches.

Brown Rice

Brown rice as a whole grain is actually very relatively low in calories, high in fibre, gluten-free and can be incorporated into a variety of dishes such as lo mein or Thai curry.



Is one of the only vegetarian food that rich in all 9 essential amino acids, it would make a great meal when paired with veggies, other grains or fruits, it can be made with anything like a salad of your choice.

Buckwheat and Quinoa Pasta

Who said pasta isn’t good? Pair buckwheat or quinoa pasta with any veggies and protein of your choice and you’re sorted post-workout meal wise.

Natural Yogurt

Think Greek yogurt, this works best with fresh fruit and granola and is super refreshing.

Sweet Potatoes

As a delicious meal, sweet potatoes are dense in protein and a rich store of vitamins, minerals and antioxidants, perfect for your post-workout meal.

Sourdough/Rye/Soy and Linseed Bread

Any bread that is rich in grains and no added sugars are very good for you and your digestive system, these breads are best had loaded with toppings like avocado, rotisserie chicken, coleslaw or nut butters.


Bananas are a perfect source of complex carbohydrates and contain potassium that wards off muscle cramps, thus it’s a great post-workout snack.


Coconut Water

Coconut water is good for a natural sugar hit and is very refreshing, enough said.


Like lentils, red kidney beans and mixed beans; beans are rich in minerals, protein and carbs.


Like quinoa, it is rich in all 9 essential amino acids and can be consumed like chicken or paneer; is best when pan-fried and tossed with a salad or as a burrito with a variety of veggies of your choice.

Whey Protein

This is meant to be a workout supplement, whey protein can be had in the morning for weight loss to boost metabolism and reduce your cravings or as a post-workout to maximize muscle building and recovery; can be had in a smoothie with a variety of veggies and fruits or mixed with water or milk.

Chocolate Milk or Soymilk

These beverages contain a good carbs-to-protein ratio to refuel and rebuild your muscles and rich in calcium as well however remember that you cannot replace a proper meal rich in a large variety of nutrients with only chocolate milk.


Just 1 quarter-cup of these beans give you up to 10 grams of protein and 30 grams of carbohydrates, as well as a needed 9 grams of fibre for optimal recovery post your workout; you can make a salad with other veggies or perhaps blend chickpeas to make hummus and enjoy that with pita bread.