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What should you eat after a workout?

What should you eat after a workout?

If you want to know what kind of food you should eat after exercising, then you have reached the right place. But before knowing about this, you need to understand why you should eat nutritious food after a workout.

Doing workouts or exercising every day is important for health. Workout helps you lose weight, sleep better, and even improve your sex life. But note that you need to pay attention to your diet as well as your workout. Although all the meals of the day are important, yet you need to pay more attention to the post-workout food. The more you work out, the more nutrients should be in your food.

Why is food important after a workout?

When you exercise, your muscles use glucose stored in the body, called glycogen. The amount of glycogen in your body decreases with your exercise. If you run or do similar exercises, your body uses more glycogen. At the same time, less glycogen is used in weight gain. Apart from this, the thing to note is that excessive exercise causes your muscles to crack.

Nutritious food after exercise can help to increase your energy level again. It can also help reduce fatigue, repair muscles, and prepare you for your next workout.

Therefore, you should eat a meal rich in

  • Protein,
  • Carbohydrates and
  • Fat after workouts.


1 – Protein

Protein helps in building muscles of your body. As you know, when you exercise, small cracks occur in your muscles. Consuming adequate amounts of protein can help repair these muscles.

Some foods rich in protein are:

  • Eggs
  • Milk
  • cottage cheese
  • Broccoli
  • Chicken breast
  • Almond


2 – Carbohydrate

As we said earlier, when you exercise, your body uses stored glycogen as energy. Carbs are necessary to increase glycogen content again. If you run or swim, you may need more carbs. Try to include both carbs and protein in your diet after exercise. You can eat them in portions of 3: 1 (carb and protein). For example, eat 120 grams of carbs and 40 grams of protein.

Some foods rich in carbohydrates are:

  • Oat
  • Buckwheat
  • Banana
  • Sweet Potato
  • Sugar Beets
  • Orange
  • Seasonal


3 – Fat

Fat foods are not always bad for you. Most people believe that eating fat after a workout slows down the digestive process which hinders the absorption of nutrients. But this is not true every time and you should definitely not ignore them completely. It is good for you to eat foods that contain protein and carbohydrates, which also include fat. Just make sure that the amount of fat is not high.

Some foods rich in fat are:

  • Avocado
  • Cottage cheese
  • Dark Chocolate
  • Eggs
  • Fish
  • The nuts
  • Chia Seeds
  • Coconut


It is also necessary to hydrate the body

Don’t forget to hydrate yourself. Hydrating means maintaining the water level in your body. There may be a shortage of water in the body after exercise and you should not put yourself in that position. So try to drink water during your workouts too, but after the workout, drink more and more water. If you sweat a lot and feel dizzy and tired, you may have to consume some electrolytes.

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