Post-Workout Food Combos

man making a post workout heath shake

It is important to refuel correctly with post-workout food combos to increase the afterburn and give nutrients to your muscles. After you’ve just crushed your workout and your body is still burning calories, so don’t turn to poor food choices now, your body wants proper nutrition. The combinations of foods that you eat will benefit this process.

I’m sure you’ll see that a lot of these foods are not keto, and the reason I’m listing some non-keto foods is that not everyone struggles with carbohydrates and insulin sensitivity like the majority of the public. Many athletic people who are metabolically healthy use carbs simply as a post-workout tool. Take Dr. Ryan Lowrey, CEO of ASPI as an example.

Dr. Ryan is the co-founder of, and he’s stated that he might consume sushi after an intense leg workout but bounces right back into ketosis within an hour because he doesn’t consume carbs outside of this. He also drinks ketones a couple of times a day as a preferred, cleaner fuel source, which also puts you into ketosis after 1 serving, 100% of every time, regardless of your meal.

For me personally, I used to struggle with autoimmune issues, food allergies, and I was once 100 pounds overweight, so I don’t consume too many carbs. I personally do very well with a few berries, animal fat, avocado, MCT oil, animal protein, NAT ketones, Mito/Plex electrolytes, and dairy-free Keto Pro health shakes. I also enjoy coffee on occasion and really like the sugar free Keto Kreme flavors, they are delicious and encourages ketosis, especially because I intermittent fast.

Higher Impact Combos

Certain pairings of foods can put you on the fast track to burning fat and keep the recovery period for the muscles going without as much residual soreness the next day.

Often after a workout, people eat a post-workout meal such as a quality shake. There are foods for that meal that will enhance your results and recovery.

Simple Groups of Food

Turkey and Hummus
Use a standard serving of turkey rolled with a few tablespoons of hummus and use a lettuce wrap for a great fat-burning catalyst. This is easy to make and delicious. You can also make a sandwich that is more like a full meal for you if it is close to lunchtime.

Eggs and Oatmeal
Oatmeal with a hardboiled egg or fried egg gives your body a good jolt of Vitamin B and protein which promotes punches up your metabolism and has some muscle repair action. This is a quick post-workout idea.

Combinations of the foods listed below can create great meals that provide you with all the nutrients you need after exercise.


Here are a few examples of quick and easy meals to eat after your workout:

  • Whole grain toast and almond butter
  • Egg with avocado on toast
  • Pita and hummus
  • Cottage cheese and fruit
  • Greek yogurt, berries, and granola
  • Quinoa bowl with berries and pecans
  • Tuna salad sandwich on whole-grain bread
  • Tuna and crackers
  • Oatmeal, whey protein, banana, and almonds
  • Cottage cheese and fruits
  • Grilled chicken with roasted vegetables
  • Peanut butter and rice crackers
  • Protein shake and banana
  • Cereal and skim milk
  • Salmon with sweet potato
  • Nuts & fruit

Find some combos that are quick, easy, and tasty to refuel and increase the effects of your workout throughout the day.

Consuming a proper amount of carbs and protein after exercise is essential.

This will stimulate muscle protein synthesis, improve recovery, and enhance performance during your next workout.

If you are unable to eat within 45-minutes of working out, it’s important to not go much longer than 2 hours before eating a meal.

Finally, replenishing lost water and with high-quality electrolytes can complete the picture and help you maximize the benefits of your workout.

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We need to be strong and durable as we age so we can take care of ourselves without assistance for as long as possible.

Drinking KETO//OS NAT is diet independent, which means no specific diet is required to enjoy the benefits. This is why this product works so amazingly well!

However, drinking ketones daily, along with consuming lower carbohydrate meals and a consistent exercise routine can improve your well-being.

*Results represented in these images are specific to this individual and may not be representative of your results based upon your diet, exercise, lifestyle, and health factors.




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