6 Foods to Eat After a Morning Workout

Posted by Erika Lang on

Fueling your body with the right foods after an early morning workout is essential to help your body recover and refuel. The right post-workout meal can help replenish glycogen stores, repair muscle tissue, and reduce muscle soreness. In this article, we will discuss the best foods to eat after an early morning workout.



Quinoa is often recommended as a healthy post-workout food due to its many nutritional benefits. Quinoa is a whole grain that is high in protein, which makes it a great choice for post-workout recovery. Quinoa is also a good source of several important vitamins and minerals, including magnesium, phosphorus, and manganese. These nutrients play important roles in bone health, energy metabolism, and overall health and wellness. Overall, quinoa is a nutrient-dense food that can provide important benefits for post-workout recovery.

Greek Yogurt

Greek Yogurt

Greek yogurt is an excellent source of protein, with around 17 grams of protein per 6-ounce serving. This can be especially beneficial for athletes and active individuals, as protein is important for muscle repair and recovery. Greek yogurt is typically lower in fat than regular yogurt, with most varieties containing less than 5 grams of fat per serving. This can make it a good choice for individuals who are watching their fat intake or trying to maintain a healthy weight.

Greek yogurt is a good source of calcium, which is important for bone health. In fact, one serving of Greek yogurt can provide up to 20% of the daily recommended intake of calcium. Like regular yogurt, Greek yogurt contains live and active cultures of bacteria that can help to promote gut health and support the immune system.

Greek yogurt is also a versatile ingredient that can be used in a variety of ways, from adding it to smoothies or parfaits, to using it as a substitute for sour cream in recipes. Overall, Greek yogurt is a nutrient-dense food that is high in protein, low in fat, and rich in calcium and probiotics. It can be a healthy and versatile addition to a balanced diet. Which leads us to our next food!



Smoothies are often recommended as a healthy and convenient post-workout drink, and there are several reasons why they can be beneficial. After a workout, you may not feel like cooking or eating a full meal, and a smoothie can be a quick and easy way to get the nutrients your body needs. Smoothies can be prepared in just a few minutes and can be consumed on the go.

Smoothies can be a great way to rehydrate after a workout, especially if you add fruits and vegetables with high water content, like watermelon, cucumber, or berries. Smoothies can be packed with nutrients, especially if you include fruits, vegetables, and protein sources like our previously discussed Greek yogurt or nut butter. This can help to replenish energy stores, repair muscle tissue, and support overall health and wellness.

After a workout, your digestive system may be sensitive, and smoothies can be easily digested and absorbed by the body. This can help to promote optimal nutrient absorption and reduce digestive discomfort.

One of the best parts about smoothies is that they are highly customizable, and you can add a variety of ingredients based on your nutritional needs and preferences. For example, if you need more protein, you can add protein powder or and if you need more carbohydrates, you can add fruits or oats. 

Chocolate Milk

Chocolate Card

Chocolate milk is a popular post-workout drink among athletes and fitness enthusiasts because it contains a good balance of carbohydrates and protein, which can help to replenish energy stores and repair muscle tissue that has been broken down during exercise. In addition to its carbohydrate and protein content, chocolate milk also contains important vitamins and minerals like calcium, potassium, and vitamin D, which can help to support overall health and fitness.

Trail Mix

Trail Mix

Trail mix can be a great snack to eat after a workout for several reasons. Trail mix often contains dried fruits, such as raisins or cranberries, which are high in carbohydrates. Consuming carbohydrates after a workout can help replenish glycogen stores in the muscles, which can help improve recovery and performance. Many trail mixes also contain nuts or seeds, such as almonds or pumpkin seeds, which are high in protein.

Consuming protein after a workout can help repair and rebuild muscle tissue that may have been damaged during exercise. However, it's important to keep in mind that trail mix can also be high in calories and added sugars, so it's important to watch your portion sizes and choose a mix with minimal added sugars..

Grilled Chicken Salad

Grilled chicken sandwich

Grilled chicken salad is an excellent post-workout meal because it contains protein, carbohydrates, and vegetables. Grilled chicken is a great source of lean protein, which is important for muscle recovery and repair after a workout. Protein helps to repair the muscle fibers that are broken down during exercise and promote muscle growth and strength. 

A salad made with fresh vegetables and leafy greens can be a great source of vitamins and minerals that are essential for overall health and wellness. For example, leafy greens like spinach and kale are rich in vitamins A, C, and K, while vegetables like bell peppers and tomatoes are high in vitamin C.

Grilling chicken is a quick and easy way to cook a healthy protein source, and making a salad can be a simple and convenient way to get a variety of nutrients after a workout.

Of course the day starts after what we hope is a satisfying and reenergizing sleep. At Bear, every mattress is built with cooling technology and materials that help you recharge and recover after a long day. The way you sleep and the way you eat can both have profound impacts on the way way a workout goes and how you feel afterwards. Luckily when it comes to food, there are many delicious options you can consider when looking for what to eat after working out.

Are you more interested in working out at night? Check out this article to find the best foods to eat after a late night workout

active recovery food post-workout recovery workout

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