What to Eat after a Workout

What to Eat after a Workout

Following a training programme? Great, now that you’ve done the hard work, shed off the calories, and enjoyed it, it’s time to do some stretching and later, recover your body’s energy.

If you’d want to know which foods are the best to eat after a workout, this guide is made for you. These will help you get the right nutrients and keep up your gym-going and healthy diet to achieve your fitness goals.

Read on to know more!

1) Eggs


Eggs are a fantastic source of protein and small amounts of essential vitamins and minerals, such as vitamin B12, vitamin E, biotin, folic acid, potassium, omega-3 fatty acids, and a lot more.

You can have one to two eggs for your post-workout meal along with toasted bread or rice. The fun thing about it is you can cook it in different styles, be it fried, scrambled, boiled, poached, or omelette.

However, if you have high cholesterol, we advise consuming eggs sparingly within the week. As such, we suggest limiting yourself to eating four to five eggs in a week, but it’s still best to ask your doctor about this.

2) Dim Sum

Dim Sum

You can stop by for some dim sum on the way home from your regular gym routine with a friend. Dim sum is the term for small portions of traditional Chinese food on a brown round container.

The dim sum menu varies a lot whether you want sweet or spicy, meat or non-meat, fried or steamed. Some examples are steamed chicken buns, steamed prawn dumplings, sticky rice in lotus leaves, and pineapple custard buns.

These give you the necessary carbs and proteins to recover your muscles and strength whilst satisfying your palate. Just don’t eat too much, though.

3) Salmon


You might also want to try eating a salmon fillet or sandwich. An 85g of salmon gives you 20g of protein which make recovery after an intense workout a piece of cake.

Protein-rich foods like salmon will speed up your recovery time, repair and build your muscles, and restore your energy.

So, for a wholesome and tasty meal, you can perhaps make a salmon and egg sandwich with lettuce and tomatoes and pair it with freshly brewed coffee.

4) Yoghurt with Fruit

Yoghurt with Fruit

Recovering after your exercise shouldn’t be complicated. As a matter of fact, it can be as simple as having whole-grain bread and peanut butter as well as yoghurt with fruit.

Yoghurt is a delicious and healthy snack that reminds you of ice cream. Those made from whole milk are a rich source of protein, as it gives you 8.5g of protein for each 245g cup.

The benefit of fruit is it has simple carbohydrates (kinds of sugar) that the body can easily absorb. When you exercise, your blood sugar levels drop, which can make you feel tired, but eating fruit can quickly raise them and replenish your energy.

You can either pick a yoghurt with natural fruit or a plain one and just pair it with small fruit slices of your choice. For instance, they can be mangoes, pineapples, or strawberries.