Food for Fitness

Registered Dietitian and Certified Athletic Trainer Dana Angelo White picks the best recipes for energy and recovery. Here's what to eat, and why.

Strength-Training Foods

Working with weights? Promote muscle recovery with these protein-rich meals.

Randy Mayor, Dana Angelo White, MS, RD, ATC/L

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The Power of Protein

Eating properly for strength training means choosing high-quality protein sources and eating them at the optimal times. Unlike carbohydrates and fat, protein is not a primary energy source, but it plays an important role in metabolism and muscle health. Carbohydrates, fat, and protein work together to keep the body performing at its best. The goal of proper protein intake is to consume adequate amounts throughout the day, with extra doses after workouts. Eating protein after a strength workout―lifting weights or resistance training―helps restore the muscle tissues you’ve stressed during that workout. Over time, that combination builds strength and lean body mass. Instead of turning to supplements, get the majority of your protein from foods―your body will benefit from a well-rounded nutrient package of vitamins and minerals that come with those foods.