It’s a challenge to hit the gym. But once you have overcome it, the next target is to take proper diet. You must pump your body which is the engine with proper foods after workouts. Food and drinks affect the metabolism. The effects of the workouts continue to give you best results only if you eat well.

Here is a list of what you should eat after a workout, which will give power to your body with proper growth and endurance for your next workout. To get the desired results of a fit body, workouts need to be synonymous with pre-workout meals and post workout meal. We have also mentioned the what to eat before the workout in our previous article. Here is the list of post workout meal to stay healthy and energetic.

7 Best and Healthy Post-Workout Meals


They are the ultimate source of proteins and vitamin D. Protein from the eggs are more easily absorbed when cooked. The absorbed protein in cooked egg is twice the quantity than to have raw eggs.

Eggs can be cooked in several ways to gain the same amount of proteins and it will help you to make delicious meals with a difference in taste. You can have poached eggs, scrambled eggs with cheese, toasted bread with egg omelets and so on.


This is one of the best fruits for your post-workout meal. It will energize your body with the ‘perfect carbs’. Bananas can give you the one stop solution whenever you feel exhausted. It contains elevated levels of glycogen and potassium which pumps you up for a bright day ahead.


6Dried fruits and nuts-

Nuts are must

If you want to grab something for instant energy, you should go for a handful of dried fruits and nuts. They give you the proteins and right carbohydrates to hit the day ahead. They help is building up your work out muscles, half a cup of dried fruits and nuts contain 34 grams of protein.

It is important to energize your muscles to combat the pain and to cope up for the next workout. Hence, a good combination of dry fruits and nuts boost your muscle strength. We have written an article on dry fruits and nuts which are necessary for the body.

5Sweet Potatoes-

The body after workouts has mostly broken down all your stored-up protein and glycogen. You will require the proper amount of carbohydrates too. Sweet potatoes can be a satisfactory solution to this. They are bona fide superfood with vitamin A that boost your glycogen levels with its carbohydrate content.

You can have one sweet potato either as a smoothie or you can add it to your oatmeal bowl. Sweet potatoes can be smashed as part of a salad as well. Sweet enrich your taste buds while is a perfect revival after workouts as a post-workout meal.

4Avacado and Pineapples-

Avocado works as a wonder fruit helping to replenish muscle repairs and gives vitamin B which provides your body energy to jump-start afresh. Studies have shown that avocado helps to prevent prostate cancer with its high content of vitamin B and some amounts of A and D.

Pineapple has properties which act as an anti-inflammatory medicament. Pineapples contain bromelain which helps the body to regain energy, heals bruises, sprains, and swellings. Pineapples add vitamin C to the body to repair worn-out tissue and can act as one of best post workout meal.

3Fruits and cottage cheese-

Cottage cheese paired with fresh fruits becomes an energy-loaded tasty snack after workouts. Cottage cheese provides proteins while the fruits add a mix of carbohydrates. To brighten your taste buds, you can change the fruits you mix with the cottage cheese. This acts as an alternative to ice-cream or frozen yogurt.

2Nut butter and banana smoothie-

This is a perfect combination of healthy sources of protein, carbohydrates, and fats. The bananas provide the protein and carbohydrates while the nut butter adds the fats. It is easy to prepare to be run in a mixer-grinder and acts as the best post-workout smoothie.

If you are confused what to eat after a workout this can be the best and easily available option for you.

Importance of eating after workouts

It is a mistake to think that one can lose weight without eating. Rather the meals should be healthy and low carbohydrates. Since during workouts our body burns down glycogen, it is very important to restore the glycogen levels. Also, they are wear and tear of muscles, tissues which need to be replenished and repaired.

The right combinations of protein, fats, carbohydrates are required for the body to give you the boost to hit the workout session the next day. These food products would help you start your schedule on diet after workouts. Proper exercise only works with a combination of foods.

We have shared this list of post workout meal. Although these are very fewer options that we mentioned. But these are necessary ones. Share with us your experiences once you start on an energy ride!