Choosing the right foods after a workout is essential for recovery, particularly focusing on plant-based proteins. Natalie Rizzo, a registered dietitian and TODAY nutrition editor, emphasizes the importance of protein and carbohydrates post-exercise. "Protein provides the amino acids your muscles need to repair and rebuild, while carbohydrates replenish the glycogen you've used during exercise," she notes.
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The priority between protein and carbohydrates may depend on the workout type. Rizzo points out that after strength training, high-quality protein is crucial for muscle repair and growth. Conversely, after long or intense cardio sessions, replenishing carbohydrates is particularly important due to glycogen depletion. However, for most challenging workouts, a combination of both nutrients is ideal, ideally consumed within one to two hours post-exercise.
Among the most effective plant-based proteins for recovery is soy milk, which Rizzo recommends as a quick option post-workout. Soy foods provide a high protein content and include tofu, tempeh, and edamame. A serving of soy milk offers 8 grams of protein and can be easily blended into a smoothie with fruit for a quick recovery meal.
Tofu is another top recovery food due to its versatility and high protein content. A 3-ounce serving provides approximately 10 grams of protein, with firm tofu offering even more. Rizzo suggests a tofu stir-fry with rice and vegetables for a balanced meal or air-fryer crispy tofu as a convenient snack.
Edamame, immature soybeans, is also an excellent protein source, delivering 9 grams of protein and 4 grams of fiber in just a half-cup serving. Rizzo often incorporates crispy edamame into salads or grain bowls.
Lastly, peanut butter serves as a satisfying post-workout option. A 2-tablespoon serving contains about 7 grams of protein, 7 grams of carbohydrates, and 1 to 2 grams of fiber. Rizzo favors a simple peanut butter sandwich for its balance of carbohydrates, plant protein, and healthy fats.