Refuel properly so you don’t let all your hard work at the gym go to waste. Even something small, like a handful of nuts or blueberries or a glass of orange juice, goes a long way after a workout. Having some carbohydrate before your workout helps you exercise at a higher intensity for a longer period of time. However, before a workout these foods should be a no-go as they take longer for the body to digest and can lead to gastrointestinal distress. Good post-workout meals and snacks. Avocado. 1) A whole, medium-size avocado (about 5oz) has 226 calories and contains about 3g of protein and 9g of fiber. 2) More than 80% of an avocado’s calories come from fat, most of which are healthy, monounsaturated fats. And because avocado is very high in fiber, it will keep your appetite satisfied for hours after a workout! Fats: Nuts, nut butters, or avocado . "The biggest difference is that after a workout, you don't really need to eat as much carbs and protein as before a workout," Taub-Dix says. Even if you typically eat dairy without a problem, you may not be able to handle it if you've had it too soon before a workout, says Tammy Lakatos Shames, RDN, CDN, CFT, author of The Nutrition Twins' Veggie Cure.It not only takes longer to digest because of its protein content, but may also cause less-than-stellar reactions like cramps, discomfort and even diarrhea, she adds. Here are some examples of what to eat after a workout: Two eggs, half an avocado, and two pieces of whole grain toast; Oatmeal with whey protein Avocado contains saturated fats, folic acid, vitamin K, vitamin C, vitamin E … Image Credit: Shutterstock. Oleic acid is the specific type of monounsaturated fat found in an avocado and it’s this fat that helps reduce inflammation in muscles. ... 8. You can build the perfect post-workout meal by combining one thing from each of the three elements above. Eating after exercise is essential to prevent muscle breakdown, replenish glycogen stores and ensure a speedy recovery, but you have to choose the correct foods to help things along. Ingredients: 1 avocado Not only do avocadoes taste great, but they’re also loaded with magnesium (19.5 milligrams for half of an avocado), which experts consider … Amino acid helps to rebuild damaged tissues after intense workout. Curious as to what kind of foods do make sense to eat before and after different kinds of fitness, ... nutritionist Kimberly Snyder recommends avocado toast as an ideal pre-workout … One of those fats—oleic acid—has been shown to reduce cholesterol levels. You’re riding high on the feel-good, after-workout mindset, and now it’s time to reward your body with a post-fitness refuel. Avocado has a very high monounsaturated fat intake which aids in muscle repair. Shutterstock. 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