Post Workout Meal: Here’s List of Foods to Eat after Intense Workout

HealthGeekss | July 30,2019

What you exactly right after your workout session impacts directly on your body. Eating right meal after rigorous workout helps you to recover early, build muscles, and prepare for your next workout regimen.

Post workout meal


When people work out their muscles lose the glycogen energy stores. Muscles also lose the essential amino acids which are necessary for their health.

During rigorous workout muscles lose protein and amino acids are basic monomers that make protein.

Consumption of right quantity of carbohydrates, protein, vitamins and all essential minerals helps to gain glycogen energy and to rebuild the lose protein.

What and how much you eat after workout session depends on duration and intensity of exercise. Some people who are improving muscles are also in need of healthy fat.

High carbohydrate enriched meals are necessary after endurance activities such as cycling, running which are continuing more than an hour. Combination of protein with carbohydrates is necessary to consume after strength training exercises, such as weight lifting, push-ups, squats, sit-ups etc.

Time also matters after workout to get more benefits. Eating within 45 minutes after exercise is beat time to eat. 

The post workout meal consumption is not important as other factors such as how much calories you intake, eating whole grain foods, consuming carbs, protein and fat.

So when deciding what you will consume after the workout session, keep in mind that how the whole day suits your exercise goals.

If you want to keep fuller for long time, your whole day diet is going to be higher in protein.

Vegan and vegetarian people need to eat protein from other sources to fulfill the essential need of amino acids for healthy body.

On important thing is if you are doing extra workout then there is no need to over consume. Never include artificial sugar in post workout meal.

Post Workout Meals

While choosing the right food for your body, always choose foods packed with carbs, protein and fat. Always focus on foods that are easily digested to speed up nutrient absorption.

Here are some foods:


  • Fruits
  • Oatmeal
  • Whole grain cereal
  • Sweet potato
  • whole grain bread
  • Chia seed pudding
  • Crackers


  • Eggs
  • Soy
  • Beans
  • Chicken
  • Tofu
  • Protein shake
  • Greek yogurt
  • Cottage cheese


  • Nuts
  • Flax seeds
  • Acocado
  • Coconut oil

Always Remember to Hydrate yourself

Never forget to drink water during and after the workout session to recover yourself and be ready for next day performance. Professional athletes measure their weight before and after workout to replace the need of water. But you can measure by your urine color, pale yellow color is OK.

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