The Nutrients You Need After a Workout

This post is sponsored by Sunkist, but all thoughts and opinions are my own.

By Keri Glassman, MS, RD

Ask Keri: What’s Your Favorite Post-Workout Meal?

Keri Says: Just the other day, I had so much fun in the kitchen with my good friend Adam Rosante whipping up some nourishing new recipes. And one of them? A post-workout smoothie!

It was a great excuse to create something with a friend, and to enjoy real, whole foods, while getting the chance to catch up with one another.

Both recipes are great for refueling post-workout, depending on what time of day your workout falls. For most of us, everyday – post-workout should be your breakfast or lunch, afternoon snack, or dinner, and provide the protein, healthy fats, and antioxidants needed for muscle growth, repair, and satiety.

Both of these recipes feature citrus, which most of us know is a great part of a healthy diet. But, in case you don’t realize just how good, I’m going to fill you in.

Citrus is loaded with one of my fave antioxidants: vitamin C.

This little molecule has some very impressive power. It supports the production of collagen, which gives our skin elasticity, and is super important in the summer months to protect our cells against free radical damage. Free radicals are those bad guy molecules that disrupt normal cell functioning. Antioxidants like vitamin C are the first line of defense against them.

Vitamin C is important to incorporate into your post-workout snack or meal. It will help reduce the inflammation caused by an intense workout.

RELATED: Inflammation, Explained. What It Is And How It Affects Your Health

Citrus is also famous for its immune benefits. Studies have shown that vitamin C is linked to a reduced rate of severity and length of the common cold.

And, Sunkist citrus is packed with fiber, which we know is important for gut health and heart health.

For my post-workout nourishment of choice, get started with the two recipes below (depending on what time of day you get your sweat in). Then, keep the juicy Sunkist citrus flowing at any meal.


Orange Creamsicle Post-Workout Smoothie 

Ideal day? An energizing group workout followed by a batch of this super-refreshing, post-workout smoothie to keep the fun going. It’s simple to make, packed with protein and healthy fats, and contains what your body craves after a workout. This combo is exactly the snack or meal you want in order to replenish glycogen stores and maximize all that effort you put into your workout.


Zucchini Noodles with Creamy Lemon Herb Sauce

This recipe is for those days when you need something a little bit comforting, yet light. In-season summer squash, fresh herbs and bright citrus come together to create a quick and easy meal that’s ready to be enjoyed in 10 minutes. Pair with easy seared salmon, chickpeas, or another protein to round it out. If you’re getting your exercise in after work, this is a great option as a post-workout dinner to make with your family or friends.

There’s really nothing better than getting in the kitchen with the ones you love (and fresh ingredients!) to make something easy, healthy and delicious. Good food, good conversation, and authentic connection is what it’s all about, and these recipes will inspire exactly that, while supporting your physical health.

So grab some fresh citrus, #ShareWhatsReal with friends in your life, and get cooking! For more delicious recipes, visit

About Nutritious Life Editors

The Nutritious Life Editors are a team of healthy lifestyle enthusiasts who not only subscribe to — and live! — the 8 Pillars of a Nutritious Life, but also have access to some of the savviest thought leaders in the health and wellness space — including our founder and resident dietitian, Keri Glassman. From the hottest trends in wellness to the latest medical science, we stay on top of it all in order to deliver the info YOU need to live your most nutritious life.

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