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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.
Oatmeal I sometimes work out really early too and my trainer recommended that I eat at least 1/2 hour before I get to the gym. His #1 choice is to have oatmeal. Just a little pack of instant oatmeal is fine. A breakfast bar with a good amount of protein would be good too.) Drink sports drinks while you are working out, because of the electrolytes lost in sweat. 4) When you are finished working out and post-workout stretching, eat something like a sports bar or something like that immediately AFTER working out-- within the 1st 1/2 hour.