What to Eat After a Heavy Workout

Putting long and consistent efforts for working out and exercises? Trying to building muscles in the gym and don’t know about nutrition requirements post-workout?

Then probably you have landed in the right place because here is a solution to your nutrition requirements after heavy workouts.

You might have read and following pre work out diet. But what about post-workout? Did you think about that?

The post-workout diet plan is as much necessary as pre-workout. You burn your calories. You lose down glycogen level after heavy exercises. Some proteins also get depleted after work out. So it becomes essential to eat proper nutrients to feed your body requirements.

So will look step by step which nutrients should be included in the diet After Heavy Workouts:


As I said before, you use your most of glycogen while doing the workout, so it is essential to get it back for maintaining your endurance level.

You have to eat carbohydrates within 30 to 40 minutes after heavy workouts. It will help to get glycogen synthesis in a much better amount and much quicker also.

Try to have 1.3 to 1.4 kg per grams/kg of body weight. Having carbohydrates after workouts work best for people who do heavy workouts and people who are into sports. They need the proper amount of glycogen to keep their performance upfront.

Different carbohydrates that you can eat:

  1. Oatmeal
  2. Fruits that includes banana, kiwi, pineapple.
  3. Rice
  4. Potatoes
  5. Sweet potatoes
  6. Chia seed
  7. Cakes made up of rice
  8. Quinoa
  9. crackers
  10. whole-grain bread and cereal

As you know proteins are a very essential part of your muscle and bodybuilding so it becomes extremely important to have some protein intake after explosive workouts.

It boosts muscle recovery and its synthesis of amino acids faster which you lose during exercise.

Having a good amount of protein intake will actually help you out to avoid loss of lean muscles which are responsible to give you toned and muscular appearance.

Proteins will also provide you with essential building blocks that are required to help you in building new muscle tissues.

From experts, it is suggested that you take 0.4 to 0.6 grams per kg of protein immediately or within less time after exercising heavily.

Even some studies are showing that the person who is doing long and explosive workouts continuously need to 25 to 42 grams of protein. This will help them in enhancing their body capacity of recovering after exercising.

Some proteins you can have are listed below:

  1. Protein powder
  2. Yogurt
  3. Chicken
  4. Eggs
  5. Protein bar
  6. Tuna
  7. Cottage cheese
  8. Salmon
  9. Ricotta cheese
  10. Kefir

It has been observed that milk proteins are much effective than any other proteins which will help in regaining your muscle tissues.


Not all fats are bad for your body’s health. Some fats comprise essential nutrients for your health.

Some dietary fats are important for bodybuilding. These will help you in maintaining your blood flow at a proper rate also this will control your breathing. Some fats are essential in enhancing your skin and hair appearance.

Eating fats may show a slowdown of your digestion after the workout but it also has its own benefits which cannot be ignored. You will definitely observe its impact on muscle growth and glycogen synthesis. You need to have a three-sixty degree diet to bring up much better results.

So fats also play an important role.

List of fat diets you can have after workout:

  1. Avocado
  2. Nuts
  3. Nuts butter
  4. Trail Mix
  5. Coconut oil
  6. Flax seeds
  7. Peanut oil
  8. Olives
  9. Cured meat

Here is a recommendation for some mix meals you can have after workouts.

  1. Pita and hummus
  2. Fruits with cottage cheese
  3. Whey proteins, banana, and almonds
  4. Tuna and crackers
  5. Whole grain bread
  6. Tuna salad sandwich on whole-grain bread
  7. Salmon with sweet potato
  8. Grilled chicken with roasted vegetables
  9. Egg omelet with avocado spread on toast
  10. Rice crackers and peanut butter.
  11. Multigrain bread and raw peanut
  12. Protein shake and banana
  13. Greek yogurt, berries, and granola
  14. Quinoa bowls with berries and pecans
  15. Cereals and skim milk
  16. Whole grain toast and almond butter
  17. Oatmeal, whey protein, banana, and almonds.

These are some mixes and matches you can try to have after your workout. The bottom line is you need to have proper post-workout diet to see better results of the working pout.

Along with this, you make completely sure that you drink a lot of water or also you can have fresh juices of fruits without sugar that will protect you from getting dehydrated. Along with this maintain proper timing of eating.

All together will contribute to making perfect healthy physic.