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What Should I Eat After a Workout? (Post-Workout)

When it comes to any gym plan most people think the fitness plan itself is the most crucial thing to focus on. You'd be wrong, nutrition plays an essential role which will get you from point A to point B.

That matter of the fact is, post-workout meals are important but they're just as important as your pre-workout meal.

Below we look at what to eat after a workout, first, let's understand why we need to have a post-workout and the added benefits of doing so.

Why it's important to eat after a workout.

When it comes to weight training, you're tearing down your muscle tissue on a tiny level. When these tears finally get repaired, they grow a wee bit bigger than they were before. This is called muscle gain.

The sooner you start restoring your body with the right nutrients the sooner, your body will rebuild its glycogen levels and start repairing and regrowing muscle fibres. Post-workouts have the following benefits:

  • Recover Faster

  • Build Muscle

  • Restore Glycogen Levels

  • Help with muscle soreness

  • Decrease muscle protein breakdown

Choosing your Post-workout meal.

When deciding on the best meal to eat, you will need three essential elements. Proteins, Carbs and Fats. This is pretty obvious but people can get carried away and think just having a protein shake will do. Many people actually make the mistake of eating foods that can be harmful to recovery.

Protein: Helps with building and repairing new muscle tissue.

Carbs: Helps to restore your body's glycogen levels

Healthy Fats: Helps with having an extra backup of stored energy, whilst also being good for the body overall.

Post-workout foods choices:

There're lots of good food choices out there. It's important to look for food that can be easily digested because this can help speed up nutrient intake which helps with speeding up recovery.


  • Chocolate milk

  • Salmon or tuna

  • Cottage cheese

  • Free Range Eggs

  • Protein shake

  • Greek yoghurt

  • Grilled Chicken

  • Grilled Turkey

  • Peanut butter


  • Oatmeal (Try adding a scoop of protein powder, it's delish)

  • Crackers and rice cakes

  • Fruits

  • Quinoa and Brown Rice

  • Sweet potatoes

  • Whole-grain bread and cereal

Healthy fats

  • Avocado (My go-to)

  • Coconut oil

  • Nut butter (Peanut, Almond)

  • Nuts in general

  • Seeds (Add them to a protein shake, it's a good way to easily take down extra calories)

Both exercise and nutrition play an essential role in how you perform in the gym. The timing of which you have these three essential elements will play an important role in how successful you will be in getting stronger, fitter or bigger. If you take anything away from today's read, take this: The things you do at the end of your workout will benefit you for the next.

#macros #postworkoutmeal #food

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