It is incredibly important to recover after a workout, as this helps your muscles rebuild and prime you for your next workout. Obviously, the most important component is rehydration--it is essential to drink enough water--but what you eat and the supplements you take also replenish your energy and prevent next-day soreness. To help you out, we’ve compiled a list of the best snacks and supplements to use post workout.  

Banana

A banana is a great post workout snack to help prevent the soreness that typically comes with exertion the day after a hard workout. Bananas are full of carbohydrates, important for replenishing your body’s energy source, and potassium, which is an electrolyte lost when you sweat. Grab a banana for an on-the-go snack or pair it with nut butter toast for a larger meal. 

Protein shake

Protein should be an essential component in your routine if you’re looking to build muscle and burn fat, as well as make sure your muscles are recovering properly. Protein is made up of amino acids, which are the building blocks of your body. Eating protein throughout the day, as well as after a workout gives your body the tools needed to repair and rebuild your muscles. TrueFit meal replacement powder is a great option for a delicious post workout snack, with 25 grams of protein, 12 fruits and vegetables, 3.5g of quality fat, and prebiotics and probiotics. 

Herbal tea

This one may surprise you, but supplementing your diet with herbal tea can aid in muscle recovery. The nutrients and chemical compounds in herbal teas, particularly yerba mate, may help your body more effectively process carbs and protein. This helps your body recover faster. Try drinking herbal tea in moderation before bed to promote muscle recovery while you sleep. 

Eggs

Eggs are a great post workout snack to help stimulate protein synthesis, containing both protein and healthy fats. Eggs also contain all the essential amino acids for your body to recover and rebuild your muscles after a workout. Add an egg to avocado toast for an even more filling post workout meal!

Omega-3 fatty acids

Research suggests that supplementing your diet with omega-3 fatty acids can aid in the synthesis of muscle proteins and increase the size of muscle cells in healthy young and middle-aged adults. There is also evidence that this nutrient may help to reduce muscle soreness. Omega-3s can be found in many fatty fish, such as salmon and tuna. You can add omega-3 fatty acids to your diet by eating those fish, or taking them as a supplement. 

Oatmeal

Oatmeal is a quick and easy snack that you can make as a post workout snack. It is a gluten-free whole grain and also doubles as a great source of vitamins, minerals, fiber, and antioxidants. It is a fantastic snack because it is very filling, helping you lose weight, as well as replenishing your body’s energy supply. Add in some TrueFit meal replacement powder for a protein-packed punch to this delicious post workout meal. 

There is no better feeling than pushing yourself during a workout, but no one likes the next-day soreness that comes with it. Supplement your diet and healthy lifestyle with these post workout snacks and supplements to help facilitate muscle recovery and prevent soreness.