Don't skip meals! Here's what you can eat post-workout to ensure a healthy lifestyle – India Today

Don't skip meals! Here's what you can eat post-workout to ensure a healthy lifestyle - India Today

Whether you jogged, swam, rode your bike, or lifted weights, the challenge isn’t over after you finish your workout. Knowing what to eat after a workout can aid your body in refuelling, rehydrating, and recovering from exercise, as well as rebuilding your muscles.

You don’t need to eat a lot after your workout, but skipping meals is a mistake.


After your workout, you’ll want to ingest high-quality protein to rebuild and repair muscle tissue that was broken down during your workout, as well as to increase muscle protein synthesis, which is necessary for muscle recovery and adaptation to exercise. Micro-tears occur in your muscles during exercise, particularly strength training. Protein can aid in the rebuilding and regeneration of muscle fibres that have been injured.

To protect your cells from exercise-induced damage, it’s also vital in restoring the fluids lost from sweating and heavy breathing, as well as to eat meals high in antioxidants.

On the other hand, skipping a post-workout snack can make you feel more tired and slow down your body’s healing and repair processes. It may also impair your performance the next time you work out.


The best time to use nutrition to assist your body recover from physical effort is within the first 30 to 45 minutes following exercise.

Don’t worry if you don’t feel like eating much soon after a workout: just have a light snack.


Don’t forget to replenish your fluids. Drink 20 to 24 ounces of fluid for every pound you lose via perspiration and exercise in the hours following your workout.

Unless you exercise for an extended period of time or in extreme heat, in which case you may want to consume electrolytes in a sports drink or coconut water, water is your best bet for rehydration.

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Dried fruits with fresh juice:

The fruit and nuts provide carbs, protein and healthy fats.

Yoghurt and berries:

The combination of high-protein yoghurt and carbohydrate- and antioxidant-rich berries replaces your muscles’ glycogen stores and aids muscular repair.

A smoothie:

The antioxidants in the fruit and vegetables protect cells from exercise-induced damage, while the protein aids muscle recovery.

Eggs and whole-grain toast:

Eggs are a great source of protein, whether they’re hardboiled, scrambled, poached, or in a vegetable omelette. Toast, on the other hand, is a good source of carbs.

Chocolate milk:

Milk improves muscle protein synthesis and rehydration after exercise, replaces glycogen stores, and reduces post-exercise muscular pain.


A vegetable and cheese omelette with whole wheat toast

A sandwich with tomato and avocado slices

A whole-grain bagel topped with nut butter and sliced banana

Whole-wheat bread stuffed with raw or grilled vegetables and hummus

Stir-fry with vegetables and tofu, served with brown rice or quinoa


It’s a good idea to keep an open mind about changing the strategy to suit your needs. Always stick to a diet that is good for you and adapt it to your tastes and preferences.

Different people have different demands and responses to exercise. You can assure optimal recuperation and be ready for your next workout in no time with a little personalization.

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About the Author: Eugene Berry