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Post Workout Meal

Not Getting Any Results From Your Workouts? Time To Add A Post-Workout Meal To Your Diet

Ever heard the popular saying that food and workout go hand in hand? Trying to achieve your fitness goal without either is an impossible task. Trust me, I’ve tried! When I started working out four years ago, I didn’t know I was in for a disappointment. I was doing everything from cardio to weight lifting to reach my fitness goal but all in vain. Until my trainer pointed out the benefits of post-workout meals. That’s when I realised how important it is to nourish your body after a great workout. If you’ve been neglecting your post-workout nutrition then you need to change your habit ASAP. Read on to understand why. 

What To Eat After Workout

What to Eat after Workout

We can’t stress how important it is to never skip your post-workout meals. Why? Well, when you’re working out, your muscles use up their glycogen — the body’s preferred fuel source, especially during high-intensity workouts. This results in your muscles being partially depleted of glycogen. Some of the proteins in your muscles can also be broken down and damaged. And after your workout is complete, your body tries to rebuild its glycogen stores as well as repair and regrow those muscle proteins. This is where your post-workout meals come into the picture. Eating the right nutrients soon after you exercise can help your body get this done faster. Each macronutrient — protein, carbs, and fat — is involved in your body’s post-workout recovery process. Keep reading to find out why these nutrients make for a fantastic post-workout meal. 


It’s really simple– your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them. The rate at which your glycogen stores are used depends on the activity. Consuming 0.5–0.7 grams of carbs per pound (1.1–1.5 grams/kg) of body weight within 30 minutes after training results in proper glycogen resynthesis.


Exercise triggers the breakdown of muscle protein. The rate at which this happens depends on your type of workout and its intensity.  This is why consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue. But that doesn’t mean you stock up and eat a whole lotta protein in one go. It’s recommended that you consume 0.14–0.23 grams of protein per pound of body weight (0.3–0.5 grams/kg) soon after a workout. 


Surprised to see fats on the list? We’ve said this before and we’ll say it again that fats are not your enemies, guys. Yes, fats might slow down the absorption of your post-workout meal, but it will not reduce its benefits. While it might be a good idea to limit the amount of fat you eat after exercise, having some fat in your post-workout meal will not affect your recovery.

Best Post Workout Food

Best Post Workout Food

Did you know that downing the right food after your workout is as important as the workout itself? Having your post-workout nutrition promotes quicker recovery, reduces muscle soreness, builds muscle, improves immune system functioning, and replenishes glycogen. That being said, we know how confusing it can get choosing the right foods for your post-workout meal which is why we’ve rounded up the best foods to eat after a workout to lose weight and the best meals to eat after workout for muscle gain.


We hate to break it to you but downing a protein bar after your workout isn’t nutrition at all! You need real food as your post-workout meal in order for the body to recover from the hard workout. Just like good overall nutrition, you should strive for a variety of foods—each of which carries its own unique lineup of good-for-you-nutrients. Confused? Don’t be. Here are a few food options that make for a great after-workout meal.

Food options

Whole eggs

Smoked salmon

Cottage cheese

Sweet potatoes 


Chicken breast

What to eat after a workout to lose weight

If you thought that a post-workout meal is necessary only for people who want to bulk up then you couldn’t be more wrong.  Whether you want to gain muscle or lose weight, a post-workout meal is extremely important. However, the food choices will differ depending on the goal. Here are some food options that make for a fantastic post-workout meal for weight loss. 

Food options for post-workout meals for weight loss. 

An omelette with avocado spread on toast

Oatmeal with almonds, whey protein, and banana

Hummus and pita

Cottage cheese with berries

Greek yogurt and berries

Quinoa with avocado, dried fruits, and nuts

Scrambled eggs

Soybean and chickpea salad

Whole grain wraps/tortillas


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What to eat after a workout to build muscle

If you’re looking to bulk up, then we can’t stress enough on how important it is to include a great post-workout meal in your diet. Here are some food options that can help you build muscle. 

Food options 

Brown rice and chicken breast

Power smoothie

Scrambled eggs in a whole-wheat pita

Grilled chicken strips with veggies and hummus

Black bean omelette

Almond butter and jam sandwich

Lentils and chickpeas


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Post Workout Meals

If you’re looking for more post-workout meal options, then check out the following meals that you can indulge in after your workout. 


Chia seed pudding

Dark chocolate 


Fruit and yogurt smoothie 

Eggs and whole-wheat toast with veggies 

Chocolate protein milkshake 

Salmon with sweet potatoes

Turkey on whole grain bread with veggies

Beetroot chips 

Whey protein milkshake 

Burrito with beans

Steamed vegetables with tofu

Also Read

Best Protein Powders For Women: From best protein powder for weight gain to protein powder for weight loss– we’ve got you covered. Check it out.

Weight Gain Exercises To Get Fit!: Just as working out can help you lose weight, there are plenty of exercises to gain weight as well. To make things easier, we’ve listed 10 exercises that must be included in your workout to gain weight.

All About Body Conditioning Workouts: Body conditioning workouts have endless benefits and can literally transform your body. Read on to understand how body conditioning workouts help you reach the optimum fitness levels.

Dumbbell Exercises for Women to Try At Home: Whether it’s building muscle strength or strengthening your chest and back, a couple of sets of these will help you out in terms of what you are looking for from an at-home workout. Go ahead and try it out!

27 Jul 2021

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