After hitting the gym, have you felt your energy depleted? Then, it’s only right to refuel them. Eating the right food after a workout is equally important as to what food you should consume before exercising.


But, what are the proper foods you should take? Your body needs nutrients to repair muscles and tissues that have been worn out. Besides, you need to eat well to maintain your weight loss goals.


How soon can you eat after a workout?

It’s best to start eating 30 minutes to an hour after a workout. That’s to ensure the energy you have will be refueled into your body. It also helps repair muscles and further keeps fat burning.


The sooner you can eat, the faster your body can recover from a tiring workout. You can even try bringing a recovery snack or drink at the gym and nibble some little bites.


What to eat after a workout?

Looking for ideas on what to take a bite after making those crunches? Here are the best foods to fuel your energy.



The glucose present in our body is the source of our energy. To bring back that energy we need to eat foods where carbs are present such as fruits, bread, vegetables, pasta, and dairy products. Also, it’s best to consume:


• Dark, leafy greens
• Oatmeal
• Potatoes
• Nuts
• Chia and pumpkin seeds
• Quinoa
• Potatoes


    Lean Protein          

    Muscles need to rebuild and reenergize. Proteins are required to build and recover broken bones, muscles, skin, and blood. Every cell of our body is made up of proteins. There is no reservoir of proteins in our body; thus, we need to eat foods rich in proteins.


    • Chicken or turkey
    • Ground beef
    • Non-fat dairy
    • Fish
    • Eggs
    • Soy
    • Beans and Legumes


      Heart Healthy Fats

      According to research, not all fats are bad. There are also fats that are good for the heart. These good fats we get are known as monounsaturated fats, which is good for the body since it helps to lower bad cholesterol level.


      • Chia seeds
      • Olive oil
      • Nuts
      • Coconuts
      • Fish
      • Avocado
      • Seeds



        Our body needs a significant amount of fluids to perform daily routines. If water level decreases in our body, our organs will not function correctly.


        Doctors say we should take eight glasses of water a day. One can also consume fruits and vegetables which are high in H2O content. It can be used as the substitute and balance our electrolyte content. Foods such as cucumber, celery, radishes, tomatoes, cauliflower, and watermelon are rich in H20.


        What foods to avoid eating after a workout

        These baddies will ruin your hard routine for losing weight. Foods which are fully-loaded with sugar and saturated fat can do more damage especially when your body needs to refuel at that moment.


        • Fast food. Eating fast food after a workout will only worsen your diet and muscle recovery due to your sodium intake. It’ll add up water retention and, not to mention, trans fats in the body. In a word, you’re just undoing your workout.


        • Sports drinks. These thirst-quenchers are intended to replenish energy because of the electrolytes present in the drink. But why should you avoid them after a workout? Sports drinks have high sugar content that can spike your blood sugar.


        • Heavy protein. After a good workout, avoid consuming heavy protein like steaks. These foods make it harder to digest. If you want your body to recover after using those muscles, you can opt for lean protein like fish or chicken.


        • Soda and sugary drinks. Sugary drinks make you feel bloated and thirsty easily. They’re also slow to digest. These drinks promote fat storage and reduce fat-burning capabilities of your body after a workout.


        • Cut the booze once for a while. Drinking beer after a workout will dehydrate you. More so, it’s going to reduce protein synthesis and cuts out muscles growth.


        Knowing what to eat after a workout is beneficial to promote weight loss and muscle growth further. Why waste your exercise routine with foods that can only make your body worse? Eat healthily!