What to Eat After a Workout
Post-workout nutrition supports muscle recovery and replenishes energy stores. Here is straightforward guidance on what to eat after training.
After training, your body benefits from a combination of protein (to support muscle repair) and carbohydrates (to replenish energy stores used during exercise).
Good post-workout combinations include eggs with roti, a glass of milk with a banana, curd with fruit and nuts, or a dal-and-rice meal with a side of paneer. There is no need to eat within a strict narrow "anabolic window" — eating a balanced meal within a couple of hours of training is generally sufficient for most people.
Staying hydrated after training is just as important as the meal itself, especially after sweating during longer or more intense sessions.
Related Foods
- Eggs — 78 kcal, 6g protein per 1 large egg (~50g)
- Paneer — 265 kcal, 18g protein per 100g
- Milk (whole) — 149 kcal, 8g protein per 1 cup (244g)
- Curd / Yogurt (plain) — 60 kcal, 3.5g protein per 100g
- Dal (Lentils, cooked) — 116 kcal, 9g protein per 100g
- Rice (white, cooked) — 130 kcal, 2.7g protein per 100g
- Banana — 105 kcal, 1.3g protein per 1 medium (~118g)