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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.
Milk. Dairy foods are packed with protein and contain bone-building calcium, too. Chocolate milk is the age-old recovery food after exercise, since it contains energy-replenishing carbohydrates and a blend of both slow and fast release whey and casein proteins.f youâre dairy intolerant, eating soya protein foods such as tofu and soya-based drinks will help post-recovery, plus they can help to lower cholesterol and reduce the risk of heart disease. This dairy-free cherry soya yogurt is a great optionRead more about the helth benefits of soya. Pistachio nuts.