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8 Post-Workout Foods For Quick Recovery

Smitakshi Guha

Eating the right foods after a workout can build muscle & help you recover quickly.

Fueling and refuelling your muscles is an integral part of working out. What you eat after a hard workout is equally important as what you eat prior to exercising. This is because, after your workout, your muscle tissues are damaged, electrolytes are lost as you sweat, and the natural energy stores of your body are depleted. Hence, the nutrients you get from the post-workout foods are imperative to regain everything that’s depleted and lost during the workout.

How quickly you need to eat these foods depends on the kind of workout you have done. Some studies suggest that if you are into some light exercises to just maintain your fitness, you can have your food one hour after finishing your workout. Whereas, if you’re into intense workouts, it’s advised to get some lean proteins and carbs into your body right after 30 minutes post-workout.

It’s always the best to get these guidelines cleared by your fitness trainer or speak to a clinical dietitian for a proper regimen. Without further ado, let’s see which are some of the healthiest post-workout foods—

Whole eggs

To get the right amount of proteins and facilitate muscle recovery and muscle gain, eggs are an amazing choice. You can go for a couple of whole eggs or just egg whites depending on the suggestion by your fitness trainer and dietitian. It is said that whole eggs provide a bigger muscle-building response than egg whites.

Greek yoghurt with berries

Loaded with calcium, Greek yoghurt blended with berries is an excellent choice for post-workout food since it helps with relieving muscle soreness. Also, Greek yoghurt has double the number of proteins compared to plain yoghurt. 

Flavoured milk

Vanilla, chocolate, or strawberry—flavoured milk contains an excellent protein-carb ratio that’s ideal for your body’s needs post-workout. It significantly helps with muscle-rebuilding and recovery.

Trail mix

This one’s a perfect combination of a variety of nuts and dried fruits. It has a very high protein content and has the right blend of fibre and healthy fats, making it an excellent choice for post-workout food.

Cottage cheese

Cottage cheese is composed of curds made out of pasteurized cow’s milk. It is a wonderful source of casein, a protein linked with stimulating muscle growth effectively. Casein also takes about seven hours for the human body to digest. This makes it a very filling and healthy snack to eat after a workout since you’re less-tempted to binge on other snacks.

Whole grain bread

Whole grain bread contains the right amount of healthy and quality carbs that help in replenishing your muscles after an intense workout.


Having fruits like bananas, grapes, and dates after a sweaty workout is a good habit since they are loaded with folate, vitamins, antioxidants, and other essential micronutrients. The natural sugar in fruits also helps you regain the energy lost during your workout.

Green spinach smoothie

This one is loaded with proteins, healthy fats, and is extremely dense in nutrients. It is also super-easy to make and hydrates you well after a workout.

What are your preferred food choices after a workout? Let us know in the comments below.

It is best to consult a dietitian and get your customised diet-regime, for more effective results.  If you need some expert assistance to plan your diet and lifestyle, you can now consult top dietitians on the mfine app right away.

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