'I'm a Celeb Trainer and This Is the One Thing I Never, Ever Eat After a Workout'

When it comes to post-workout eats, we’ve all been tempted by the easiest, most satisfying options within arm’s reach. After you’ve been spinning to the beat for an hour or pushing through a tough weight session, you can start to feel ravenous. And suddenly that open bag of chips or leftover slice of pizza is looking pretty good when your blood sugar drops and your willpower wavers.

But celebrity fitness coach Anna Kaiser, trainer to stars like Kelly Ripa, Sarah Jessica Parker, Alicia Keys and Shakira, knows that post-workout nutrition is crucial. She warns against certain foods that can hinder recovery by preventing your body from properly replenishing glycogen stores and repairing muscle tissue.

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Read on to discover which foods Anna Kaiser avoids after a workout—and what she recommends for the best recovery instead.

Related: Jennifer Aniston’s Trainer’s Weight Loss and Workout Secrets

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The #1 Thing Celebrity Trainer Anna Kaiser Never Eats After a Workout

Let’s cut right to the chase: high fats—even the healthy ones like avocado or nuts—are the biggest no-no for post-workout eats, according to Kaiser. “Your body’s in prime recovery mode, and you want to maximize that window,” she explains. “Healthy fats are great, but they can slow down digestion, which isn’t ideal post-exercise.” 

Instead, Kaiser says to focus on feeding your muscles with lean protein and healthy carbs like chicken, fish, eggs or a protein shake paired with fruit. If she has more time, she’ll opt for a chicken or salmon salad with sweet potatoes or quinoa. This combo not only helps replenish glycogen stores, repair muscle tissue and promote recovery but it boosts metabolism and helps your body become more efficient at burning fat. 

“Keep in mind you can—and should—adjust your post-workout food choices based on the workout,” she adds. “I’ll do more carbs if it’s a tough session or more protein if it’s strength-focused. By giving your body what it needs right away, you support muscle growth and stay on track with your fitness goals.”

What to Eat Before a Workout

Kaiser focuses on hydration and electrolytes before a workout, especially if she’s feeling dehydrated. “This helps prime my body for performance and prevents fatigue or cramping,” she says. Depending on the intensity and type of workout, she might have a small, easily digestible snack like a banana with a bit of nut butter or a rice cake with honey for quick energy. Still, the goal is to fuel her body without feeling weighed down. 

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What Else to Avoid Eating and Drinking After Working Out

After a workout, Kaiser also avoids high-sugar, processed foods and anything heavy in refined carbohydrates. “These kinds of foods spike your blood glucose levels, which in turn spike insulin, making your body more likely to store fat instead of burning it,” she warns. Plus, processed foods offer very little nutritional value for recovery. 

That means focusing on whole foods and avoiding:

• Sugary snacks and drinks (like candy, soda, or pastries can lead to energy crashes and hinder fat loss)
• Fast food or fried foods (can slow down digestion and add unhealthy fats)
• Alcohol (can impair muscle recovery and dehydrate your body)

“The key is to support recovery, not derail it,” she says.

More Post-Workout Recovery Tips

1. Stretch

Kaiser prioritizes stretching and active release techniques. “Taking time to stretch helps improve flexibility, reduce soreness and promote better recovery,” she explains. “I focus on holding stretches that target the belly of the muscle rather than the joint, which helps release tension where it’s needed most.”

The best part? You can practice her super simple stretches sans equipment at home (or behind your desk!) with her Space with Anna Kaiser app tutorials. 

2. Foam roll

The fitness guru also likes to incorporate tools like a foam roller for myofascial release. These little gadgets, which can be found on Amazon for under $20 and fit under a bed or in a drawer, are super-sized as far as recovery benefits go.

“It’s a game changer for breaking up tight spots and increasing blood flow to the muscles,” says Kaiser, adding that the combo of stretching and foam rolling keeps her body mobile, aligned and injury-free. 

3. Hydrate

Water is non-negotiable in Kaiser’s post-workout routine. “I drink plenty of water after my workout and throughout the day to replenish lost fluids and flush out toxins,” she says. “Sometimes, I’ll add electrolyte tablets or a pinch of sea salt to maintain mineral balance, especially after a sweaty session.”

Related: Headed Back to the Gym? Doctors Are Begging You to Avoid These Gross Habits

4. Meditate

For post-workout mindfulness, she likes to focus on deep breathing or a few minutes of meditation. “It helps me transition out of the workout zone, calm my nervous system and feel more grounded.”

5. Sleep

Sleep is the ultimate recovery tool, and it doesn’t cost a thing. Kaiser aims for 7-9 hours of quality sleep each night. “This is when the magic happens and your body repairs and grows stronger,” she says.

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Sources

• Anna Kaiser is a professional fitness coach and choreographer, the personal trainer to stars like Kelly Ripa, Shakira, Alicia Keys and Sarah Jessica Parker and the founder & CEO of Anna Kaiser Studios.
• Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise. National Institutes of Health
• 8 Do’s and Don’ts of Post-Workout Nutrition. CSP Global