Post-Workout Routine: This Is What You Should Eat

Many of us are conscious of our bodies these days. Working out has become an important part of our lives. It is not a luxury, but a necessity to maintain your body by working out. 

For a workout to produce results, you need to follow a post workout routine. The post workout routine usually includes what you eat after a workout. So, you must choose your ‘after workout’ meals wisely!

In this article, we will list some effective post-workout strategies to help you get better results after working out. 

First things first, wipe off the sweat from your skin using a soft absorbing towel. Then, take some time to relax. Since you have used all your energy to do a work-out, your body needs to loosen up. 

Hydrate yourself 

The best thing to do after a workout is to hydrate your body. Water is a great source to replenish your lost body fluids. After a workout, your body demands more fluids as you lose them during exercise in the form of sweat. 

If you are a fitness freak, you must already know the importance of drinking water. On average, you should drink at least 3 to 5 litres of water a day to keep yourself hydrated. However, if you do a rigorous workout with weights, you need to increase your water intake. 

After workout

If you are an athlete or a person who is active in the gym, your body demands more water.

Water pushes toxins out of your body. So, drinking water will also help you to prep up your body for working out. Therefore, we recommend that you drink one glass full of water (250ml water) before you start working out. 

Your post-workout meals must contain these:

We all fuss about what to do after a workout. Having a meal after a strenuous workout could be both rewarding and wasteful. Therefore, we need to choose the right thing to eat after a workout.  

Proteins, Proteins, Proteins! 

We swear by our formula of including the right amount of proteins in the diet! 

Everybody knows how essential the proteins are in maintaining muscles. Bodybuilders take protein supplements to gain muscles. 

Eggs are a great source of protein. Gym instructors and dieticians recommend that you include egg whites in your post workout routine. However, if you are a vegan, you can try vegan egg alternatives


Your carbs can make or break you!

Before including carbs in your diet, make sure you are adding good carbs. Good carbs give you the energy to compensate for the energy you have lost after a workout. 

Oats are a great source of good carbs. They also contain proteins and fibres. Moreover, they make you feel full on the inside so that you won’t feel the need to eat for a very long time. 

Bananas are also an excellent source of good carbs. They are mainly known for their high potassium content. Bananas are effective in reducing bloating from the stomach. 


The irony is, you indirectly need fats to burn fats! 

Just like carbs, fats are also of two types: Good fats & Bad fats. Apart from taking proteins and carbs, you should also include a limited amount of fat in your diet. 

The fats in your diet should not increase your LDLs i.e. low-density lipoproteins. They are known to harm your body and especially your heart. Therefore, your diet should only contain HDLs i.e. high-density lipoproteins. 

You can find ‘good fats’ in nuts and peanut butter. 

There are various other options in the market, though. You can have HDLs in various other forms. 

What to eat after a workout If you want to lose weight?

If you want to lose weight, you must choose your meals wisely. Although working-out itself is a killer of your unwanted fat, your meals also play an important role! 

For losing weight, firstly you have to focus on the area you want to reduce your fat from. 

Say, you have to get rid of your belly fat. For getting rid of your belly fat, you need to aim for your belly area when you are working out. 

Now, you must be wondering what to do after working out? 

If you want to lose your weight, there are plenty of post-workout meals and drinks you can try: 

Yoghurt or Greek Yoghurt

Both the normal yoghurt and Greek yoghurt are good for weight loss. But, Greek yoghurt is more beneficial as it has lesser sugar as compared to normal yoghurt. 

Green tea

Although Green tea won’t provide you carbs, it is a great thing to have post-workout. It contains catechins which reduce body fat. 

If you take this tea after your workout, it will increase your metabolism and will help get rid of your fat. 

Add it to your post workout routine to reduce fat faster. 


Drinking water is the best thing to do after a workout. When you drink water after a workout, you restore the body’s lost fluids. Hence, water should be the first thing you drink after working out. 


Oats are an amazing source of fibre, proteins and carbs. Fibre has many benefits but the one we rely on is its ability to help ease bowel movements. Therefore, you can have oats right after your workout. 

Brown bread and Peanut butter 

Peanut butter has good fats (high level of HDLs) in it. It gives energy. Therefore, peanut butter with brown bread is a good post-workout meal.

Eggs (If you can eat eggs) 

Eggs are important for you if you are trying to build your body. Every gym instructor and dietician will recommend you to eat egg whites after workout. 

Should you work out on an empty stomach? 

Has anybody ever told you to work out on an empty stomach?

Here’s a reply that you need to know!

Working out on an empty stomach might help you in burning more calories and using up the stored fat, but you will most likely feel exhausted. It will result in the lowering of your blood sugar levels. Hence, we will advise you not to work out on an empty stomach. 

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