Avocado has a very high monounsaturated fat intake which aids in muscle repair. Even if you typically eat dairy without a problem, you may not be able to handle it if you've had it too soon before a workout, says Tammy Lakatos Shames, RDN, CDN, CFT, author of The Nutrition Twins' Veggie Cure.It not only takes longer to digest because of its protein content, but may also cause less-than-stellar reactions like cramps, discomfort and even diarrhea, she adds. Eating after exercise is essential to prevent muscle breakdown, replenish glycogen stores and ensure a speedy recovery, but you have to choose the correct foods to help things along. You’re riding high on the feel-good, after-workout mindset, and now it’s time to reward your body with a post-fitness refuel. Avocado contains saturated fats, folic acid, vitamin K, vitamin C, vitamin E … Here are some examples of what to eat after a workout: Two eggs, half an avocado, and two pieces of whole grain toast; Oatmeal with whey protein However, before a workout these foods should be a no-go as they take longer for the body to digest and can lead to gastrointestinal distress. Refuel properly so you don’t let all your hard work at the gym go to waste. Even something small, like a handful of nuts or blueberries or a glass of orange juice, goes a long way after a workout. You can build the perfect post-workout meal by combining one thing from each of the three elements above. Fats: Nuts, nut butters, or avocado . Not only do avocadoes taste great, but they’re also loaded with magnesium (19.5 milligrams for half of an avocado), which experts consider … Good post-workout meals and snacks. "The biggest difference is that after a workout, you don't really need to eat as much carbs and protein as before a workout," Taub-Dix says. Ingredients: 1 avocado Image Credit: Shutterstock. Oleic acid is the specific type of monounsaturated fat found in an avocado and it’s this fat that helps reduce inflammation in muscles. 2) More than 80% of an avocado’s calories come from fat, most of which are healthy, monounsaturated fats. Amino acid helps to rebuild damaged tissues after intense workout. Having some carbohydrate before your workout helps you exercise at a higher intensity for a longer period of time. Curious as to what kind of foods do make sense to eat before and after different kinds of fitness, ... nutritionist Kimberly Snyder recommends avocado toast as an ideal pre-workout … Shutterstock. 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