Ever wonder if you need more than just protein after a workout? And are fancy supplements necessary, or is real food just as good?

Yes, it can get just a tad complicated with all the info and products out there claiming they’ve got the “secret sauce” to get you more ripped after each workout.

To help you cut through the confusion, I’m going to break down what you’re actually trying to accomplish with your post-workout nutrition.

So regardless of the exacts foods or supplements you choose, as long as they achieve the three goals below, you’ll be well on your way to recovering (and making strength gainz) before tomorrow’s WOD.

1. Provide amino acids.

Why it’s important: Amino acids are the building blocks of proteins, and proteins are the building blocks of your muscles. Eating foods rich in amino acids, especially the essential ones, help your muscles repair and recover after a workout.

What else you should know: The three branched-chain amino acids — leucine, isoleucine, and valine — are especially key when it comes to muscle growth and repair. These, along with the other essential amino acids, are mainly found in protein sources from animals. Also be sure to choose lean, lower-fat sources for quicker digestion.

What foods to choose:

• Lean meats from chicken, turkey, pork or beef
• White fish like cod and tilapia
• Eggs and egg whites
• Low fat Greek yogurt
• Whey protein powders

2. Restore carbs.

Why it’s important: First, eating carbs will replenish your muscle glycogen stores that were just used up during exercise. Second, eating enough carbs will initiate a release of the hormone insulin. Insulin will help not only the carbs but also the protein you eat make its way into the right cells in your muscles.

What else you should know: You’ll want to get most of your recovery carbs from starchy sources like potatoes and rice. That’s because these are made up of mostly glucose, the type of simple sugar that ends up getting stored as muscle glycogen — exactly what you need for recovery.

What foods to choose:

• Easy-to-digest starchy carbs like potatoes, white rice, and oatmeal
• Carb supplements in powder form

3. Reduce inflammation.

Why it’s important: Inflammation is a normal part of working out and getting stronger. When you work out, you damage muscle fibers at a microscopic level, and inflammation is simply the response that repairs them. Although they’re underrated recovery foods, nutrient-rich fruits & veggies can help speed this process thanks to their abundant vitamins, minerals, and antioxidants.

What else you should know: Exercising also increases acidity in the blood, so eating plenty of plants helps neutralize excess acid and get your body back to an optimal alkaline pH. And don’t worry about having them right after your workout — just include plenty with your next solid-food meal and throughout the day to keep the recovery process going strong.

What foods to choose:

• Any and all veggies like dark leafy greens, sweet potato, broccoli, Brussels sprouts & asparagus
• Any and all fruits like berries, cherries, pineapple, lemons, apples, bananas, & melon

Now, I’d love to hear from you. What’s one of your favorite go-to post-workout foods or food combos that accomplishes the goals above? Leave a comment below so we can share ideas!

To your evolution,

Hanna