What You Eat After Workout Is As Important As The Workout. Here Are 5 Hassle-Free, Healthy Options

After a long and gruelling exercise session at a gym or at home, you need to refuel your tank with the right foods

Mohini Mehrotra Updated: May 12, 2020 21:52:23 IST
What You Eat After Workout Is As Important As The Workout. Here Are 5 Hassle-Free, Healthy Options Photo: Shutterstock

You may have heard this from your gym instructor or nutritionist or read it in a health magazine but not enough can be said on the importance of eating the right foods after a workout. Exercise makes your body use reserve energy and causes muscle wear and tear. It is therefore important to replenish your body with foods that provide carbohydrates and protein.

Skipping and skimping on a nutritious snack post-workout will lead to fatigue and you won’t have the strength and energy to continue with your routine after a couple of sessions. Here are some easy snack options to choose from:


Easily available and the perfect post-exercise food, eggs are a rich source of protein, vitamins and antioxidants. Don’t just have the egg white, go for the entire thing. An article published by the Egg Nutrition Center says, “The fat present in the yolk helps to metabolize the fat-soluble vitamins present in the egg, making it a synergistic food for optimal nutrient absorption.” Boiled or scrambled, eggs will do you good.

Trail mix

Hassle-free, portable and full of goodness, a trail mix is high in protein, healthy fats, dietary fibre and minerals—all that you need after a gruelling workout. While the protein from the nuts and seeds help build and repair muscles, the carbohydrates give you energy. It’s easy to make it at home and store in an air-tight container, or you can buy a pack online or from a store. However, read the label carefully to see it does not include added fats and sugar.

Banana with almond or peanut butter

Low in calories and high in potassium, banana is a fabulous source of energy. The fibre-rich fruit also contains vitamins C and B6 and is a fulfilling snack in itself.

However, if you can have it with nut butter, such as almond or peanut, your post-workout snack becomes extra nutritious. Nut butters are rich in protein and good fats that your body needs after a fitness session. They also contain salts—you can also make up for any loss of salt from your body during the exercise. This snack is not only delicious but super quick to make.

Cottage cheese with fruit

Cottage cheese or paneer is a staple in most Indian kitchens. According to an article by Harvard Health Publishing, half cup of cottage cheese provides 14 grams of protein. Having a fruit, which is rich in minerals and vitamins, with cottage cheese only ups the nutrient quotient of your post-workout snack.

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