What to Eat After a Workout: Building a Post-Workout Routine

When you finish a training session, you need nutrients and hydration for muscle relaxation, balance, and a feeling of calm*. Knowing what to eat after a workout is crucial for supporting your body during this time.

You've likely heard that protein is important or that you should prioritize drinking water after a workout. But what else? Consider other macronutrients (complex carbs and healthy fats), along with a few supplements.

TRIP offers a convenient way to support a post-exercise routine, with gummies, powders and functional drinks. This guide will go over what to eat and drink following a workout and how to use TRIP products alongside healthy foods for a simple, effective wellness plan.

Key takeaways:

• Nutrition from whole foods is vital following a workout, including protein, healthy fats and carbohydrates.
• TRIP functional drinks and supplements can complement post-workout nutrition by supporting calm, balance and relaxation.
• Pairing TRIP products with protein, complex carbs and hydration supports energy balance and overall wellness.
• Gummies, powders, and Mindful Blend drinks are easy to integrate into smoothies, meals or snacks after exercise.

Post-workout nutrition

Eating nutritious foods after exercising refuels your body and helps you recover from a strenuous workout. All three macronutrients (fats, carbs and protein) are essential for your routine. Here's why:

• Protein: Protein helps your muscles recuperate after exercise. This helps you get stronger, build muscle and perform better over time.^1,2
• Healthy fats: Some research shows that omega-3 fatty acids help support muscle recovery. These healthy fats are found in fresh fish, avocado, olive oil and some types of nuts.¹
• Carbs: Having carbs after a workout helps replenish your body's energy stores and supports muscle tissue repair, especially when you combine them with protein after exercise.^3,4 They're also good before exercise because they provide energy to burn.⁵ Nutrient-dense complex carbs like whole grains and legumes are ideal, as they digest more slowly and give you a steadier stream of energy.⁶

Post-workout hydration

It's good to drink plenty of water before, during and after a workout. This keeps you hydrated and supports recovery after exercise. Plain water is great, but if your workout is longer than an hour or very intense, consider drinking a sports drink or getting some electrolytes (specifically, potassium and sodium) to help with fluid balance in your body.⁷

TRIP's electrolyte powder packets can be mixed with water for a hydration boost anytime, anywhere.

TRIP products after a workout

Think about adding these TRIP products to your post-workout meal or snack routine.

TRIP ashwagandha gummies and powder

Ashwagandha is an adaptogen, meaning it helps the body adapt to various daily challenges. The ancient herb is a great option to help support whole-body balance and a healthy routine*.^8,9

TRIP offers adaptogen-based ashwagandha gummies and lion's mane gummies that help support whole-body balance and a healthy routine* Chew two of the plant-based juicy cherry gummies a day as part of your fitness plan.

TRIP magnesium gummies and powder

Magnesium is an essential mineral that supports strong bones and muscles, heart health, muscle relaxation and daily balance.^10,11 Lots of people supplement with it daily to support their fitness routines and overall well-being.

TRIP magnesium gummies are an easy—and, dare we say, tasty—way to include the mineral in your post-workout plan to help support muscle relaxation as part of your post-workout plany*

You can also try our calming magnesium powder. The easy-to-mix, pre-portioned packets can be blended with water or a smoothie to help you relax and recuperate after exercise*.

TRIP Mindful Blend functional drinks

Mindful Blend lightly sparkling, low-sugar drinks are made with magnesium, ashwagandha and lion's mane, plus botanical extracts. Offering a refreshing way to unwind, these functional beverages are just the thing to complement your post-workout ritual*.

Timing your post-workout routine

Does it matter what time you work out? Not necessarily. Exercise at a time that works for you, and incorporate nutrition and supplements into your routine.

• Morning: In the morning, you might eat a breakfast that combines lean protein, complex carbs and fruit. Round it out with two magnesium or adaptogenic gummies.
• Midday: A protein powder shake or avocado toast can provide post-workout nutrition as a midday snack. To make sure you're staying hydrated, mix electrolyte powder with a glass of cold water.
• Evening: In the evening, reach for a ready-to-sip Mindful Blend drink to support a sense of calm and a mindful evening ritual*.

Try a few products and experiment with different meal plans and supplement schedules to figure out what you like and what fits best with your lifestyle.

Keep in mind, nutrition and supplements are part of a holistic wellness routine. Your healthcare provider or a registered dietitian can offer personalized guidance.

Building your post-workout routine

Knowing what to eat post-workout helps you make the most of your exercise routine. Focus on whole foods, with a mix of lean protein, healthy fats and slow-digesting complex carbs to support muscle recovery and energy levels. Beyond that, make sure you're staying hydrated and consider supplements to complement your nutrition.

TRIP gummies, powders and functional drinks are perfect to use alongside a balanced nutrition plan. They're easy, tasty and help support post-workout recovery.

Check out the Mindful Blend mixed pack, and explore wellness supplements from TRIP.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Sources: 

1. Nutrients. Nutritional Compounds to Improve Post-Exercise Recovery. https://pmc.ncbi.nlm.nih.gov/articles/PMC9736198/. Accessed on April 15, 2026.
2. European Journal of Clinical Nutrition. The impact of dietary protein supplementation on recovery from resistance exercise-induced muscle damage: A systematic review with meta-analysis. https://www.nature.com/articles/s41430-022-01250-y. Accessed on April 15, 2026.
3. Current Opinion in Physiology. Recovery after exercise: what is the current state of play?. https://www.sciencedirect.com/science/article/abs/pii/S2468867319300379. Accessed on April 15, 2026.
4. Medicine & Science in Sports & Exercise. Coingestion of Carbohydrate and Protein on Muscle Glycogen Synthesis after Exercise: A Meta-analysis. https://pmc.ncbi.nlm.nih.gov/articles/PMC7803445/. Accessed on April 15, 2026.
5. Clinical Nutrition ESPEN. Effects of carbohydrate supplementation on the performance of endurance athletes: A systematic review. https://www.sciencedirect.com/science/article/abs/pii/S240545772500289X. Accessed on April 15, 2026.
6. Food Science & Nutrition. Role of Dietary Carbohydrates in Cognitive Function: A Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC12209867/. Accessed on April 15, 2026.
7. Journal of Applied Physiology. Optimizing the restoration and maintenance of fluid balance after exercise-induced dehydration. https://journals.physiology.org/doi/full/10.1152/japplphysiol.00745.2016. Accessed on April 15, 2026.
8. Journal of Agriculture and Food Research. Unlocking nature's potential: The power of adaptogens in enhancing modern health and wellness. https://www.sciencedirect.com/science/article/pii/S2666154325008725. Accessed on April 15, 2026.
9. African Journal of Traditional, Complementary and Alternative Medicines. An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda. https://pmc.ncbi.nlm.nih.gov/articles/PMC3252722/. Accessed on April 15, 2026.
10. Nutritional Medicine Journal. Magnesium: A Review of Clinical Use and Efficacy. https://www.nmi.health/magnesium-a-review-of-clinical-use-and-efficacy/. Accessed on April 15, 2026.
11. Antioxidants. Unlocking the Power of Magnesium: A Systematic Review and Meta-Analysis Regarding Its Role in Oxidative Stress and Inflammation. https://www.mdpi.com/2076-3921/14/6/740. Accessed on April 15, 2026.
12. Sport and Exercise Nutrition. Editorial: Nutrition and muscle recovery after exercise. https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2024.1413822/full. Accessed on April 15, 2026.