The 7 Best Things to Eat and Drink After Your Workout

Whey

In Brief: Fat-torching, energy-restoring protein, plus lactoferrin for immune support The Lowdown: Those muscles aren’t going to build themselves—especially not after a hard gym session, when proteins degrade faster than ever. That’s where whey comes in. Powdered, one scoop contains almost as much protein as a whole chicken breast—but make no mistake: It does more than pump your pecs. Ingested after exercise, whey produces an insulin spike, encouraging muscles to absorb glucose and replenish energy stores, all while naturally occurring lactoferrin gives your immune system a boost. The best part? Research shows that people who supplement with whey burn nearly twice as much body fat as those who don’t. How to Eat It: It’s not just for muscleheads anymore. Make the most of your protein powder by pairing it with carbohydrate-rich foods like juices, shakes, or even a bowl of polenta.