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What to have post workout: Workout healthy diet

I have seen many who jump off their cozy beds early in the morning and hit the gym very religiously. It is important part of their day. Hitting gym for a whole body workout is just not OK but, Awesome!

Do you sweat it out at the gym to start off? Well, you must be if not then start off now. Workouts in the morning keeps afresh rest of the day and keep you fit. You also need to follow certain diet habits post your workout at the gym.

Not many are aware of what they should eat after working out. It’s extremely important to eat right – at the right time – after exercise. Not doing so makes it difficult for you to lose weight, and also deprives your body of nutrition and energy. Here’s a list of food items that will help your body replenish its energy in a healthy way.

What to drink?

When you exercise for an hour or more, the body loses a lot of water, depending on the intensity of the workout. This may lead to dehydration. It is advisable to consume 250 ml of fluid within 30 minutes of exercise. This is in addition to 200 ml of fluid, consumed every 10-20 minutes, during the workout. Energy drinks or fruit juices – are the best after workout options.

Those who do strenuous exercise for more than 45 minutes should ideally have ready-made drinks that contain electrolyte. This resets the water and electrolyte balance of the body faster than plain water. Other options are lemon juice with salt, or coconut water.

Some energy/sports drinks contain protein and / or carbohydrates. These are useful after strenuous bodybuilding exercises for longer periods. Those suffering from hypertension should avoid drinks with higher sodium content. Also, liquids with caffeine should be avoided late in the evening as they may lead to sleeplessness. Diabetics should avoid drinks with higher carbohydrate content. Fruit juices contain energy in the form of sucrose, which gets easily converted into fat. So, they are not an ideal option for those attempting weight loss and weight maintenance. Diabetes patients and those who have undergone bariatric surgery should also avoid fruit juices.

What to eat?

Some people believe that they shouldn’t eat after a workout. But experts recommend eating proteins and good carbs after exercising, preferably within 45 minutes, or maximum an hour. That’s the time when muscles absorb maximum nutrients and when glycogen, an energy reserve in your muscles, is replaced most efficiently. This makes your metabolism burn fat faster and more efficiently.


After exercising, amino acids in the body get depleted. According to dieticians, yogurt provides the necessary protein, carbohydrates, and a small amount of fat. Yogurt, being low on the glycemic index, gets absorbed slowly. It doesn’t raise your blood sugar level and gives you a good dose of probiotic bacteria.

Cottage Cheese:

Cottage Cheese is low in saturated fat and cholesterol that hard cheese like cheddar. That makes it a healthier post-exercise snack for your heart and waistline. It also has relatively high water content. Having cottage cheese after workouts can help you replace the fluid lost through perspiration.

Whole wheat Sandwich:

That’s one of the best options after a workout. Studies say the combination of carbs and protein works well for the body’s post-workout recovery. You can have it with peanut butter and jelly, lean meat or vegetables.


Spinach is perhaps one of the most alkaline foods. It boosts strength. It’s abundant in iron and phytoecdysteroids (a form of plant steroids), which leads to faster muscle growth.

Chicken and Fish:

Chicken and lamb meat are excellent, because they are relatively toxin-free. It’s the same with fish, especially tuna. Chicken is considered better than red meat. Doctors explain, “As a general rule, the larger the animal, the unhealthier its meat, as there are more toxins in its body. That’s one of the reasons why pork is not advised. Eating chicken and fish plays an important role in the building and maintaining of muscle tissues, as well as the entire workout recovery process.”

Energy Bars:

They consist of cereals and other items that release energy quickly. Have them after workouts, but only after consuming adequate amount of liquids. However, those on weight-loss programs, weight-loss (bariatric) surgery patients and diabetics should avoid bars with higher carbohydrate and fat content. Protein bars, which mostly contain whey protein, are for men who are into muscle building. Since higher amounts of protein make you feel satiated for longer, they can also be consumed occasionally by those attending weight loss programmers. But those with kidney disease should avoid protein bars.

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John Anthony

John Anthony

John Anthony, is the person behind
He lives in Bangalore, India & works for a service industry.
He is an aspirant. He likes blogging, reading, photography & learning new stuffs.
John Anthony

2 thoughts on “What to have post workout: Workout healthy diet”

  1. Jeremy R says:

    Great Advice. I always tell my friends that they have to eat up after a workout. It’s necessary to put that energy you just burned back into your body.

  2. metastases foie says:

    I savour, lead to I discovered exactly what I was having a look for. You have ended my four day lengthy hunt! God Bless you man. Have a nice day. Bye

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