What to Eat After Your Favorite Workout

Depending on how you choose to sweat on any given day, how you fuel up matters! We always talk about replenishing your beautiful body post-workout and today, our friend Shira, the registered dietitian from LaurenConrad.com, is giving us the specific scoop on what to eat after different routines to help maximize the benefits of your workout!

We’ve also included our favorite Tone It Up Nutrition Plan meals to go along with each tip! Remember, you have a window of about 30 minutes after a workout to really take full advantage of working those hard muscles by feeding them protein and nutrients!

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Hi TIU team! Today, I’m offering some advice for refueling post-workout. Whatever exercise you’re doing—whether it’s hot yoga, resistance training, barre classes, dance cardio or endurance running— you want to make sure you’re eating foods that will help repair muscle fibers and replenish glycogen stores or your muscles’ main energy source, which can become depleted after strenuous activity. The key is to fuel up post exercise with ample, high-quality protein, combined with a carbohydrate source that the body converts quickly into energy

For best results, these snacks should be eaten 15-30 minutes after your workout. Below are my picks for the best foods you should be eating with each workout…

Post hot yoga…


We need to replenish our electrolytes! Have maple water + 1/4 cup roasted + salted almonds

Similar to coconut water, this Canadian inspired beverage offers some super-powered benefits! I tried this drink back in August, and I’ve been obsessed ever since! With nutrients like manganese, iron and calcium, maple water makes another great option for replenishing fluids after a sweaty yoga session. The protein and sodium from the salted nuts help restore fluid balance and assist muscle repair.

Tone It Up Tip:  On top of hydrating, don’t forget PROTEIN! If you’re looking to replenish your electrolytes + protein at the same time, make a Perfect Fit Protein Smoothie!

For resistance training, pilates or a barre class…


Egg or chicken salad with grapes!

The key here is protein paired with natural sugars. Eggs and chicken not only fit the protein component, but they’re one of the richest sources of leucine, which is responsible for triggering protein synthesis in muscle. while the healthy sugars from the grapes deliver a speedy energy boost.

Tone It Up Tip: Another delicious, on-the-go option is a serving of Blueberry Oat Bars from your Bikini Program!



makes 12 servings


  • 2 cups of Gluten Free oats
  • 1 cup of almonds
  • 2 Packets of Perfect Fit Protein (vanilla)
  • 1 cup of blueberries, fresh or frozen
  • 1/2 cup pitted & chopped dates
  • 1/2 cup of agave or maple syrup
  • 1/2 tsp vanilla
  • pinch of sea salt


In food processor, combine 1 cup oats, almonds, protein powder and salt. Blend until all combined. Add dates. Process for another 30 seconds. Add fresh blueberries and remaining 1 cup oats. Blend until sticky and incorporated. The bars will take on a beautiful purple hue. Press down mixture in a parchment covered 8×8 square pan and put in a 350-degree preheated oven for 20-25 minutes. Cool completely before cutting into bars. For rapid cooling, transfer directly to the freezer for about 15 minutes or so.

For a dance cardio class…

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Have an apple and 2 tablespoons of nut butter.

Vitamin C-rich apples help support the healthy cartilage needed for joint shock-absorption during all those flying attitudes, while fructose helps restore glycogen stores.

Tone It Up Tip:  You can also pair nut butter with Hand Crafted Healthy fruit Chips featured for the Bikini Program!




  • 2 apples, sliced thinly
  • 2 pears, sliced thinly
  • 3 Tbs of honey or agave
  • 2 tsp cinnamon
  • 2 tsp ginger
  • pinch of sea salt


Preheat oven to 225 degrees F. Using a mandolin, first cut of the bottom part of your pears and apples. CAREFULLY lay flat bottom part against your mandolin and start slicing into thin rounds with a back and forth motion. Be very careful of your fingers and hands as mandolins are sharp, but a great way to bake healthy chips at home! Depending on the size of your apple and pears, you’ll get 14-16 chips per apple or pear. Place the apple and pear slices on a parchment covered cookie tray. Drizzle or brush on the honey or agave. In small bowl, mix cinnamon, ground ginger and salt together. Sprinkle over the chips. Put chips in oven and bake for 2-3 hours. Keep careful eye on chips after the first 2 hours. Everyone’s oven is different. You’ll want to pull out the chips when they are still soft but look gooey and baked. They will be soft when you pull them out of oven, but will crisp up as they cool! Thicker slices may take longer.

For long distance running and endurance sports…


Enjoy avocado toast on Ezekiel raisin bread.

Avocado toast combo provides the perfect mix of complex carbs from the bread, simple carbs from the raisins and healthy fats from avocado. When combined, these will help keep blood sugar in check after an intense workout. And the omega-fatty acid rich avocados are also great in terms of counteracting oxidative damage caused by demanding physical activity.

bread with avocado

 Tone It Up Tip:  Another great option is your Baja Burrito Bowl from your Bikini Program

Tone It Up Burrito Bowl copy



  • 1/3 cup of quinoa, cooked
  • Pico De Gallo Salsa, as much as you want!
  • 1 cup of broccoli (fresh or frozen)
  • 1/2 cup of black beans (if using canned, drain & rinse)
  • 1/3 cup of avocado
  • salt & pepper
  • Lime
  • Cilantro for garnish


Steam broccoli until tender. Meanwhile, heat up the black beans and quinoa in a skillet, adding salt & pepper to taste. Serve everything in a bowl with fresh salsa and avocado. Squeeze lime on top and garnish with cilantro. YUM.

What are your favorite post-workout snacks and meals!? Share it in the comments below!


Your Trainers,



  1. These are amazing post-workout meal ideas! Post-workout meals are my absolute favorite meals of the day!

    1. Tina says:

      for me nothing trumps breakfast, but since that comes after my #bootycall it could be considered post-workout :D

  2. Sharon says:

    Smoothies are always my favorite, especially after a hot run!

  3. BE in italy says:

    I shared this post with my TIUBOYFRIEND, who is a cyclist! He is going to make himself a burrito bowl after his workout today! It’s like a miracle, since he never cooked a single meal!!!

    Check out my blog for healthy recipes! I just posted a bunch of TANNING TIPS and the recipe for a TANNING BOOSTER FRUIT SALAD!!

    Let me know what you think!


    XoXo @cyclistblondie (Instagram)

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  5. Why hasn’t anyone noticed the recipe for the blueberry oat bars omits half of the ingredients in the instructions? Help!

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