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1 Rice and whole grains replenish your muscles. 2  Turkey or tuna sandwiches are good choices of foods to eat after working out. 3  Add whole grain spaghetti or wheat bread to your 5 best foods. 4  Meat: The protein in meat is just as good as protein drinks when it comes to post-exercise foods. Fruits and vegetables: Fresh fruit and vegetables are excellent. 2  Apples, bananas, grapes, salad with eggs, or fruit salad make for good, healthy post-work out snacks. 3  However, eating a salad big enough for nine people, loaded with high calorie ranch dressing is not good either. 4  Eat in moderation.
Yogurt and Fresh Berries. Protein makes sense after a workout, since it contains amino acids that help build muscle. Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up, says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.