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Hey there, fitness freaks! Confused, what to eat after workout? You give so much time working out to get yourself in shape. Unfortunately, there is a problem you need to pay attention to. Although you’re exercising, you’re also losing muscle mass.

This is why you require to consume certain foods after a long and tiring workout session. Starting from spinach, which contains a lot of Vitamin C, to bananas that are rich in potassium. In this article, we will talk about all these foods and more… Let’s start, what you should eat after workout foods.

Foods To Eat After Workout

#1 Grilled Chicken

This is more like a heavy snack than a light one. So make sure that you take a short 15-minute break before indulging. Grilled chicken contains the protein your body requires. 

Proteins help to strengthen our bones and at the same time, build muscle mass. If you plan on lifting heavy weights, you will need that nutrition. More importantly, it will provide you with more calories and fat to burn.

#2 Whole Eggs

Eggs are a well-known source of protein. Eating about three in the morning could help improve your muscle mass. Another important thing about eggs is their fat content. This can help you as you work out since you will be burning fat and not muscle.

#3 Salmon

Salmon is one of the best sources of OMEGA-3 fatty acids. These acids help to improve digestion and prevent acidity. There is one more benefit of these fatty acids, they reduce muscle strain.

If you feel sore after a heavy exercise, this is the food you need to consume. Sometimes muscle soreness can lead to inflammation. This is where the antimicrobial properties of salmon come into play. It can help get rid of all this inflammation.

If you don’t have access to fish then you can take fish oil supplements. There are many benefits of fish oil supplements. Example – reduce muscle soreness, good heart health, good joint health, and many more. I will link best fish oil supplements available in the market. If you wish to buy just click the link.

For India

WOW Omega-3 Fish Oil Triple Strength

StBotanica Salmon Fish Oil 

For Outside India

Omega-3 Wild Alaskan Fish Oil

MuscleTech Omega 3 Fish Oil 

#4 Cherry Juice

Cherries may look small, but they pack a mean punch. Cherry juice contains a lot of antioxidants and antimicrobial properties. These components help to recover quickly after an intense workout session. Cherry juice can replenish your energy.

Apart from that, it can increase the release of melatonin in your brain. This helps your body get that much-needed rest.

#5 Cottage Cheese

Cottage cheese isn’t something that you should be taking lightly. This dairy product is very useful when it comes to building and maintaining muscle mass. This is mainly due to the amount of protein it contains.

Cottage cheese generally contains way more protein than yogurt. So when it comes to retaining muscle mass, cottage cheese is definitely a better option.

#6 Green Tea

Green tea has been in trend for the last few years. People fell in love with it the second they realized its benefits. According to one study, people who drank green tea after a workout session were able to recover faster than those who drink water. 

Green tea is definitely a great choice if you’re looking to wind down. I would suggest you try it.

#7 Spinach

Spinach is a powerhouse vegetable containing three different types of Vitamins. We’re talking A, B, and C. These Vitamins help to build muscle in your body. Vitamin C in particular also helps to strengthen the bones. Another interesting thing to note is the antimicrobial property in Spinach. Need I say more?

#8 Bananas

Bananas provide you with two things; one of them is potassium and the second one is carbohydrates. Now you might be questioning, “Aren’t carbs bad for us?” Well, not when you are burning them. More importantly, after a heavy workout, your body gets exhausted. Intake of carbs can actually help you energize yourself. Just don’t consume more than you can burn.

#9 Raspberries


High in fiber and low in sugar, raspberries are one of the best foods to have after a workout session. They contain antioxidants that stop your muscles from being affected by soreness or stiffness. Apart from that, their carbohydrates help to energize you.

On top of that, raspberries contain compounds that can kill cancer cells, reducing their risk. Additionally, the low amount of sugar present in the raspberries means that it is good for people who want to control their sugar intake.

#10 Chia Seeds

This list would be incomplete if we didn’t mention Chia Seeds. Chia seeds are a rich source of anti-inflammatory fat. They don’t allow any form of inflammation to settle down. Chia Seeds are extremely nutritious. They contain iron, calcium, and magnesium.

All of these nutrients help to assist your body after the workout recovery process. Another important nutrient that it contains is protein. It helps in strengthening the muscles and bones of your body. In this case, the protein helps to prevent muscle strain. It also makes sure that you don’t lose muscle mass.

Alright, we have spoken about the 10 foods you can have after a workout. Now we will talk about some other things that you can do after a heavy workout session.

Things You Need To Do After Workout

#1 Stretching

Hey isn’t stretching a type of workout? Well, it is a light exercise, but there is a reason for you to do this. In this article, we have spoken numerous times about muscle soreness and stiffness. This is where stretching can really come to the rescue.

A simple stretching session after workout can help you avoid soreness and stiffness. Apart from that, stretching helps to build mobility and flexibility. You need to have both of those things if you want the best results. Don’t avoid stretching after your workout as it prevents fatigue and your body will feel free.

Always try to do your stretches on a yoga mat. Some of the benefits of yoga mat are as follows:

  • Keep your body warm. To keep your energy flow throughout your body while doing yoga poses, you need to use a yoga mat
  • Provides comfort
  • Protects you from injury
  • Improves balance
  • Provides stability

If you are confused which yoga mat to buy or don’t have it yet, then don’t worry I will link one of the best yoga mat for you guys.

For India

AllExtreme EXYMGK4 Unisex Anti-Slip Yoga Kit with Carry Bag, Gloves & Socks

VIFITKIT Non Slip Yoga Mat with Shoulder Strap and Carrying Bag (colors available)

For Outside India

BalanceFrom GoYoga All Purpose High Density Non-Slip (colors available)

BalanceFrom GoYoga All-Purpose 1/2-Inch Extra Thick High Density Anti-Tear (colors available)

#2 Drink Lot of Water

You are supposed to drink a lot of water after exercising. Working out dehydrates your body from not only water but minerals. So you have to make sure that you’re properly hydrating not only in intra-workout but also after a workout.

If you think that water is too bland, you can try other things that have water in them. For example, orange or lemon juice after a workout session could be useful for you.

#3 Take a Shower

Taking a shower after a workout is often a very good way for the body to relax. Showering will help you feel energized. It will also get rid of the sweat that has accumulated on your body after working out. If you leave that sweat on your body, it could cause rashes. 

You can obviously wipe it off, but I would recommend showering. This is mainly because a quick shower will get rid of the bacteria that comes along with the sweat. Thereby protecting your body from future health-related problems.

#4 Take a Nap

sleep after workout

When you are working out, your body is multi-tasking. It is maintaining your heartbeat and helping with the respiratory process while keeping up the signals sent by your brain. This means you will lose a lot of energy and feel tired.

So, why not use this opportunity? Try to take time off to get some rest. It is important for your body to restore the energy that you have lost. Taking a short nap is one of the many ways to do so. Oh, and it is probably the easiest way of doing it.

Do you workout? Do you consume any of these foods after a workout session? Let us know in the comments below. We would love to hear from you! That’s it for this article. Thank you for reading.

Aman Pawarhttps://getfitwithaman.com
Aman Pawar is a Certified Diet, Fitness and Nutrition Expert. For more info visit About Us page.


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