If you think taking a bag of chips or having a cheesy burger after you’ve worked out in the gym, going to the nearest burger joint might not be a good idea.

Your body’s one of the most important eating time is right after a workout. The body tends to store the excess glycogen and protein and when you’re working out, the calories provide fuel to the body.

They break the most recent foods you have taken and generate energy. While our bodies are excellent at absorbing carbs and carbohydrates, it also creates a 45-minute window between the workout and the post workout food.

According to diet experts, your body needs carbs and proteins right after a workout. These nutrients need to be circulated. Your blood circulates the best right after the workout.

So this is where the goal of building muscle gets fulfilled. You should consume 30g of protein and 30-35 g of carbs within 15-20 minutes after your workout.

If you are working out to lose weight, you should eat within 30-45 minutes. Here are the best workout foods that you can consume to regain the energy lost from working out while staying healthy.

Greek Yogurt

  • We have mentioned Greek yogurt in our healthy breakfast recipes and healthy smoothie recipes. Why? Because Greek yogurt is amazing when it comes to carbs.
  • You can mix it with any cereal or fruit you like and you’ll have the best breakfast, post workout snack or a way to munch in office without gaining extra weight.
  • It also helps cure muscle soreness.

Sandwich Wraps

  • Go for whole grain wraps because they are filled with wholesome carbs.
  • Use them with turkey and chicken and mix it up with a bowl of soup as well. This will work as a complete meal if you work-out in your lunch break.
  • They are quick and you can carry them back to your office and eat on the way.

If you’re going for pasta or salads, include grain in them like quinoa, brown rice, beans or whole grain pasta.


Fruits are healthy carbs and they have enzymes and digestible carbs that help the body break down the nutrients to cure muscle tear and soreness.

  • It has anti-inflammatory properties which help reduce muscle tiredness.
  • Fruits like kiwi help with digestion of amino acids. They provide antioxidants, vitamins, and minerals.
  • Fruits are a very healthy source of hydration.

Protein shake

Here is your quick getaway to the protein land.

  • Mix the protein shake in a pancake, smoothie or in a smoothie bowl.
  • You can have a good protein shake by adding fruits, Greek yogurt, peanut butter etc.

Wholegrain breakfast cereal

Everyone loves cereals.

  • They serve as the best source of protein when taken in the morning and act as a nutritious snack, later in a day.
  • Go for cereal which is high-protein, high fiber and low on sugar. It refuels the muscles.
  • Add-ons can be milk, yogurt, nuts, and fruits.
  • If you don’t like whole grain, go for oatmeal. They have fiber and carbs as well. Top it with almond butter and throw in some protein powder to make it a complete package.


Eggs are one of the food items that can be cooked in a million ways, with a million things and at any time of the day. Here, the hard boiled eggs serve as the best source of protein and nutrients.

  • Add some pepper, throw in a pinch of salt, serve with avocados or a lean turkey to get even more protein.

All the foods that we have mentioned above are science ad nutritionist backed foods. All making sure that you get the maximum out of your workouts and see the effectiveness of your muscles, workouts and your diet plan. It is always advised to have a balanced diet plan with a balanced workout plan.

In any case, your workouts should be proper, consistent and your post workout meals should be carefully made. That is the only way you would be able to make the most out of your workouts.

For more tips and recipes, head over to the healthy eating section.


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