• Cloud Dance & Fitness

Post-Workout Eats

Updated: Jan 10

So you just finished a Dance or Fitness class with Cloud, you wipe away your sweat, stretch it out, and sip your water. You notice your stomach starting to rumble and realize it’s time for your post-workout meal!


We’ve talked about recovery and how important nutrition is following a workout, but what should we really be eating to make the most out of our workouts? Strategically choosing what we eat after a good sweat session can be challenging and everyone's body is different.


For starters, our muscles need a lot of protein directly following a workout. This is important for rebuilding the muscle tissue that was put under stress during our workout. You should aim to eat a high protein snack or meal within 1-2 hours following your workout. The amount of protein you need will depend on what your goals are, your body weight, your age and so much more! Here are some high protein foods you can include in your post-workout snack/meal:

  • Lean meat such as turkey or chicken

  • Greek yogurt

  • Tofu

  • Egg whites or whole eggs

  • A protein shake, either using whey or vegan protein powder

In addition to protein, our bodies will be craving some good carbohydrates after our workout. Carbs are our body’s main source of energy and we store forms of carbohydrates in our muscles. These carbs get used up once our readily available sources become depleted. Replacing these stores following a workout and providing ourselves with energy for the rest of our day is essential! Try adding some good sources of carbohydrates to your post-workout meal such as:

  • Bananas

  • Whole grain toast

  • Potatoes

  • Rolled oats

  • White or brown rice

To finish off our macronutrients, it’s important to include healthy fats as a part of our post- workout routine. This is important for healthy joint and tissue maintenance and is great for heart health! Try adding olive oil, white fish or nut butter to this meal!


Once you’ve covered all the bases for your macronutrients, be sure to include a variety of fruits and vegetables throughout the day to get in your vitamins and minerals that will aid with the recovery process. Try out any of these high protein meals here: https://tasty.co/compilation/quick-and-delicious-high-protein-meals


Post-workout nutrition can be challenging, but focusing on eating all your macronutrients and eating the rainbow will help you get one step closer to your goals and a healthy recovery! Eat well and remember - always reach for the clouds!