Post-workout nutrition – What should we eat after a workout

“Should I eat after a workout or should I miss it? If yes, then what should be my post-workout nutrition that won’t deteriorate my efforts, I will better miss it.” This is the story of every person who has just begun working out and is determined to get a fit body.


Being a fitness geek has never been easy. You are never at rest, always striving and looking to get better, cutting the food out of your life, working out, aiming for the fit body this way. Would you believe me if I tell you that balancing food with workout will bring better results to your body? Or, have you ever wonder that after a hectic workout what should you eat to make you feel better and provide your body the required nutrition that you might be missing. In this article, I have gathered the list of food that you should eat after a workout.

When you workout your body burns the food you have eaten and it is now expecting to get a little treat in the form of post workout nutrition. “It all comes down to the carbohydrates and protein. They’re the two key things your body needs—and right after you work out is when your blood circulates best,” says Manuel Villacorta, a spokesperson for the American Dietetic Association.

Below is the list of all the right post-workout nutrition you should take in right after your workout. Go through the list and make sure that you are not missing something.


Half of the calories of our diet contains Carbs and they are one out of the three most important nutrients that our body requires in order to stay healthy and fit. The other two are Proteins and Fats. However, there is an argument about what carbs should we intake exactly and how are they going to benefit us in the long run. Carbs are the molecule of Carbon, Hydrogen, and Oxygen, and they help in the formation of Glucogen that our body burns during a workout.

“The primary goal post-workout should be to provide your body with an immediate fuel source to prevent it from breaking down muscle tissue for energy,” says Nate Miyaki, a famous nutrition specialist while talking about the importance of Carbs.


Post-workout Nutrition constituting carbs

The right carbs that you should eat after a workout are listed below.

  • Chocolate milk
  • Dark, leafy green vegetables
  • Fruits (pineapple, berries, banana, kiwi)
  • Quinoa
  • Potatoes
  • Sweet potatoes
  • Rice cakes
  • Pasta
  • Rice
  • Oatmeal

All the nutrients mentioned above will help in the Glycogen synthesis inside your body and your body will retain the right amount of Glycogen that it loses during a workout.

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Doubtlessly that protein is a genuinely necessary supplement as far as building muscle and enhancing your position in the gym. Proteins are substantial, complex molecules that play numerous basic parts of the body. They do the majority of the work in cells and are required for the structure, capacity, and direction of the body’s tissues and organs. However, proteins are vital for our body but it doesn’t mean we should take in a lot of proteins.

“More does not always mean better, despite what juiced-up bodybuilders would have you believe. For the average dude going about it naturally, there is only so much protein the body can use for tissue construction,” suggest Miyaki.

The right amount of protein intake as a post-workout nutrition should be 1g/1pound of body weight per day. Concentrate on your whole nutrition and workout approach, including expending enough calories and protein amid the whole day.


Post-workout Nutrition constituting proteins

The meals you should add in your post-workout nutrition diet plan incorporating proteins are mentioned in the list below.

  • Eggs
  • Greek yogurt
  • Animal- or plant-based protein powder
  • Salmon
  • Cottage cheese
  • Tuna
  • Chicken
  • Protein bar

Adding the above-mentioned nutrients to your post-workout nutrition diet will provide your body the required amino acid to build new muscle tissues and repairing proteins as well.

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Fats are a basic part of our diet plan and are essential for healthy living. Many people believe that eating fats after an exercise have a bad impact on the workout and they slow down the digestion process, in contrary, while fats may slow down the process of absorption of your post-workout nutrition, it won’t decrease its benefits.

Post-workout Nutrition constituting fats

Following are the fats that you can add to your diet.

  • Nuts
  • Avocado
  • Nut butters
  • dry fruits

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Stay Hydrated


All the food aside, do not forget the importance of water for a healthy body. Make sure to drink plenty of work post-workout to stay hydrated. Properly hydrated body ensures the ideal condition for your body to maximize results. Picking a container of water or an electrolyte drink will supplant the liquids lost by your body through sweating.

To summarize it,

I will conclude this vast topic of post-workout nutrition by emphasizing again on the importance of Carbs, Proteins, and Fats intake within the 45 minutes of workout. They will help you in the Glycogen synthesis, rebuilding of proteins, and developing muscles tissues. Finally, make sure to drink water to replenish the lost water during a workout.


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