Healthy Post Workout Dinners To Eat After A High Intensity Workout

After a particularly hard evening workout—whether that be a HIIT routine or a 60-minute indoor cycling class—eating a nutritious post workout dinner for recovery is a great way to ensure your muscles heal properly so that you’re in tip top shape by the time your next fitness class rolls around.

What should post workout dinners look like? Certified sports dietitians gave SELF seven recipe ideas that are perfect for refueling your body after high-intensity exercise in particular. But before we get to them, let’s talk about what you should try to eat post-workout in general. Jennifer O'Donnell-Giles, M.S., R.D.N., C.S.S.D., tells SELF that, though nutritional needs vary from person to person, you should generally aim to consume a combination of protein, complex carbohydrates, and healthy fats. Protein will help repair your muscles, carbs will restore your glycogen stores (the energy you used up while sweating it out), and healthy fats will reduce inflammation.

How much of these nutrients should you eat? Edwina Clark, M.S., R.D., C.S.S.D., says that no matter the type of workout (whether it be strength training or cardio) you’ll typically want to eat 15 to 30 grams of protein. After cardio, aim to balance that with between 45 and 90 grams of carbs. After strength training, you will want to eat fewer carbs (only about 30 to 60 grams). Your total calories, Giles tells SELF, should add up to between 300 to 600 calories. The recipes featured below are a mix of meals that will work for strength training and cardio workouts, and they’ve got all the calories you need after your super tough nighttime sweat sesh. 7 excellent refueling post workout dinners, coming right up.