What To Eat After A Workout?

Summary: Yes, post-workout nutrition is important! And the billion dollar question is, what to eat after a workout? Read on!


Post workout meal

How you fuel your body plays a crucial role in ramping up your fitness results, whether you’re training to increase strength, enhance flexibility, improve endurance or simply look great naked. It’s the exact same reason you need to know what post workout food to eat, and today’s post will help you with just that with the 10 best foods to eat after a hard training at the gym or a long cardio session.

What To Eat After A Workout?

1. Hydrate With Orange And Kill Indulgence With Almonds


Here’s the deal. Almonds aren’t only portable snacks that you can simply pack in your gym bag and then eat later, but they’re also great appetite suppressants, helping you take the edge off hunger to prevent overindulgence later.

Just pack them in your bag and serve yourself with healthy fats and protein after your workout. Aside from almonds, eat an orange, which strengthens your immune system, delivers carbohydrates to and hydrates the cells. And because your body can absorb nutrients readily post exercise, eating an orange after it is a sound idea.

2. Make A Smoothie Of Protein Powder, Berries And Avocado


Whip up this smoothie, which is loaded with essential nutrients that your body needs after a workout. Don’t forget to add in a couple of avocado slices for that creamy texture and taste, as well as to stay feeling full for a longer time.

If you’re a runner, you can get its joint-supporting goodness, too.

[Based on a study in the Nutrition Journal, those who included avocado in their lunch felt 23% more satisfied and stayed that way for a longer time after, as compared to those who didn’t eat avocado.]

3. Treat Yourself With Greek Yogurt

Greek Yogurt With Cereal And Fruits

Versus regular yogurt, Greek yogurt contains twice the protein and is an ideal carbohydrate source after a workout. Alternatively, you can eat it with a fruit or cereal for a more delicious treat.

[Creating Greek yogurt involves a straining process that results to higher casein concentration. It is a slow digesting milk protein, which can steadily supply your body with amino acids for muscle growth.]

Based on a 2012 study, consuming casein-loaded Greek yogurt before going to sleep can result to an increased amino acid levels, which can be sustained the whole night, resulting to 22% upped protein synthesis.

Thus, see to it that you always include Greek yogurt in your bodybuilding nutrition, but make sure you avoid varieties with added sugar and fruit.

4. Improve Your Progress With Wholegrain Sandwich Wraps

Wholegrain sandwich

Wholegrain breads are packed with helpful, slow-digesting carbohydrates. But to get the most out of it, make yourself a wholegrain sandwich with chicken or turkey meat for protein.

Alternatively, eat it with a bowl of soup, especially if you’re working out during your office lunch break.

Now if you were running out of time and you’d rather have a salad, add whole grain, such as beans, pasta or quinoa on it.

5. Wholegrain Breakfast Cereal


If you’re a morning person who’d rather workout in the morning and from home than in the middle of the day and at the gym, treat yourself with a wholegrain breakfast after exercise.

Choose low-sugar, high-fiber and high-protein cereal, which can supply your body with 30g of carbohydrates, 13g of protein and 10g of fiber.

Eating wholegrain cereal is perfect for reloading your body’s energy stores, making them ready for the next workout session.

Alternatively, you may opt for oatmeal, which packs fiber and carbohydrates, and can be added with a protein source, including protein powder or almond butter.

6. Eat Healthy With A Vegetable Omelet (Plus Avocado)

Vegetable Omelet

Increase your protein intake for muscle building and one of the best ways to do it is with an omelet, which is very easy to prepare.

Its eggs can help in muscle growth and recovery.

But to get the most out of this post-workout food, pack your omelet with your favorite vegetables for antioxidant and vitamins and add in a few slices of avocado, which supplies your body with healthy fats, on top.

Avocados also aid in the absorption of fat-soluble nutrients, such as vitamins A, D and E from your vegetables, just as what olive oil does.

7. Consume Low Fat Cottage Cheese

Cottage Cheese

It can help in speeding up the healing of muscle tears during a workout for its high protein of 14g, 5 g of carbohydrates and 75mg of calcium per ½ cup of serving.

Read more: ​Is cottage cheese good for you?

8. Snack On Berries

Types Of Berries

According to USDA researchers, berries are some of the richest antioxidant sources. In fact, only a handful of raspberries, blackberries or blueberries can protect your muscles from free radical damage due to exercise.

9. Get Protein From Eggs


They’re probably one of the most portable and easy to prepare foods on the planet. Poached, scrambled, boiled or over easy – name it!

They are perfectly great for bodybuilding, especially after a workout, because they can increase muscle growth in no time.

To get the most out of eggs, serve them with lean turkey for added protein.

[An egg a day provides you with 215mg of healthy cholesterol and its yolk contains lecithin for brain heath].

10. Snack On Bananas And Replace Water Loss


These fruits contain high levels of potassium, which is essential in replacing water loss and improving fluid absorption, and they are packed with energizing carbohydrates!

Briefly, your body needs energy for faster muscle recovery, especially if you exercise using moderate to high intensity for at least an hour.

In this case, it needs to replenish lost sodium, potassium and carbohydrates.

Bananas can help you with it for its high magnesium, potassium and carbohydrate content, which is why it’s recommended after a long cardio workout, especially more beneficial if you combined it with a protein source.


The old adage “you are what you eat” is true when it comes to workout nutrition. Remember that the foods you eat are essential for the function, structure and integrity of every cell in your body, which requires rebuilding, healing and repairing itself. So how you supply it with nutrient-dense foods and how well you have been eating, therefore, can improve your progress and achieve results.

Now for the best post-workout supplements that will help you get the most out of this list of what post workout food to eat, please read more: List of best post-workout supplements

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