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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.
So what should we be eating? Foods like brown rice, whole grain pancakes and pastas are the best to eat three to four hours before your workout, according to Pearson, while cereals, crackers and breads work better eaten30 minutes before. Post-workout foods include chocolate milk and yogurt.