After a workout, choosing the right foods is crucial for effective recovery. Plant-based proteins can help replenish the nutrients your body needs. Natalie Rizzo, a registered dietitian and TODAY nutrition editor, emphasizes that protein and carbohydrates are essential after exercise. "Protein provides the amino acids your muscles need to repair and rebuild, while carbohydrates replenish the glycogen used during your workout," she explains.
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Depending on the workout type, the focus may shift between these nutrients. Post-strength training, adequate protein is vital for muscle repair, whereas after intense cardio, carbohydrates become more critical due to glycogen depletion. For most workouts, a mix of both carbs and protein is optimal. Rizzo recommends consuming these nutrients within one to two hours after exercising, and sooner if the workout was particularly demanding or if you're training multiple times a day.
Soy milk is highlighted as one of the best plant-based proteins for recovery. Rizzo notes that soy foods, including tofu, tempeh, edamame, and soy milk, contain high protein levels. She favors soy milk for a quick post-workout option, as it can easily be added to smoothies. A serving of soy milk provides 8 grams of protein, similar to cow's milk.
Tofu is another top choice for recovery meals. A 3-ounce serving of tofu delivers approximately 10 grams of plant protein, with firmer varieties potentially offering over 20 grams per serving. Rizzo suggests preparing a tofu stir-fry with rice and vegetables as a balanced ending to an evening workout.
Edamame, the immature soybeans, pack 9 grams of protein and 4 grams of fiber in half a cup and can easily enhance salads or grain bowls. Rizzo also recommends crispy edamame for a quick recovery snack.
Peanut butter serves as a nutritious post-workout option, offering about 7 grams of protein along with healthy fats. Rizzo suggests a simple peanut butter sandwich as a convenient choice that combines carbohydrates, plant protein, and healthy fats.