The Best Foods to Eat after Lifting Weights

Drawing upon a background in communications, Desiree Marvin has worked at her family’s business, Marvin, in various capacities since 2012. Currently serving as a workspace researcher, she has previously held roles such as purchasing assistant and training and communications specialist. Outside of work, Desiree Marvin maintains an active lifestyle and enjoys hobbies such as hiking, canyoneering, and lifting weights.

Eating properly before a workout is crucial to sustaining energy levels, but it’s just as important to consume the right nutrients following a workout, especially when strength training. Because they require extensive muscle activation, it’s crucial to follow up weightlifting exercises with foods that support recovery. Milk is particularly effective as it expedites protein synthesis in the muscles. Other high-protein dairy products, including Greek yogurt and cottage cheese, are also acceptable.

In general, it’s recommended to eat between 0.14 and 0.23 grams of protein for every pound of body weight after a workout. Other non-dairy foods that can help include eggs and omega-3-rich foods such as salmon and tuna. Consuming at least 0.5 grams of carbs per 1 pound of body weight is also beneficial in helping to boost glycogen stores. This is particularly important for those who exercise daily or multiple times per day. Healthy options include fruits, grains, and sweet potatoes.