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Post-workout Diet Meals

10 Best Post-workout Diet Meal Ideas


2022 is finally here, and we all want this year to be incredible, healthy, and happy for us. One of the ways we can be healthy and happy is to get regular exercise. Surely, many of us have decided to start working out in the new year. 

But before you start a routine, there is something else related to the workout that you need to consider. And that is a post-workout diet. Yes, your workout routine does not end with that last lap at the gym. It includes workout nutrition too. When it comes to pre-workout meals, people know what to eat and avoid. However, when it comes to a post-workout diet, people either do not pay much attention to it or don't have enough idea about it.

Yet, knowing the best post-workout meal for muscle gain is essential. Why? Let us explain it to you.

What happens when we work out…

  • When you exercise, the muscles use all the glycogen. It is the fuel resource that our body uses during workouts. 
  • It burns up, especially high when we do HIIT. 
  • Thus, your muscles run on a partial amount of glycogen, and even some proteins break down during 
  • Once your last-lap finishes, the body works on rebuilding the glycogen levels and repairing/regrowing the muscle's protein. 
  • If you are not eating the right food, your body will not get the correct nutrients. Thus, it will not help your body heal after a workout.

Thus, eating the best post-workout diet is necessary for:

  1. Muscle gain
  2. Fat loss
  3. Body & muscle repair
  4. Muscle regrowth

The right food is always a combination of protein, fat, and carbs. Now, we know why post-workout nutrition is imperative for our bodies. Let us learn about the best post-workout meal for muscle gain.

10. Best post-workout meals for muscle gain

1. Fish

Fish are rich in protein, omega-3 fatty acids, and other healthy fats. Also, they have carbs, which are an essential part of the post-workout diet. They can provide your body with a balanced meal that your body craves after an intense workout. Fishes like tuna or salmon are rich in omega 3 fish oil capsules, which your body does not make but is necessary for heart health. Thus, a post-workout diet containing fish is an ideal choice. 

If you do not eat fish, try adding fish oil to your post-workout diet to get a healthy dose of omega-3 fatty acids.

2. Egg or paneer scramble

An egg is rich in protein, carbs, and other minerals. It is the perfect post-workout diet and an ideal breakfast. It is also easy to make as it is a one-pot dish. Furthermore, add several vegetables to it to make it more fulfilling and nutritious. 

If you don't eat eggs, try paneer (cottage cheese) or tofu scramble with tons of vegetables to get post-workout nutrition. 

3. Peanut butter sandwich

Another best post-workout meal for muscle gain is a peanut butter sandwich. Two tablespoons of peanut butter contain 8 grams of protein. Also, it has fiber, carbs, and healthy fats, which will help you lose fat and build muscle. Ditch the sugary jams and get a bottle of natural-unsweetened peanut butter. It is delicious and full of energy. To make it richer in protein, add greek yogurt to your meal.

4. Quinoa

If your post-workout diet is lunch, try replacing your white rice with quinoa. They pack in a healthy amount of carbs, fiber, and protein. It will help you lose weight and build muscles while helping your body repair itself after an intense workout.

Quinoa with chicken or lentils or a vegetable quinoa scramble works as perfect post-workout nutrition.

5. Rice with chicken breast

One of the best post-workout meals for muscle gain is boneless chicken breast with rice. It can be brown rice, white rice, or even quinoa. That is up to you. Use spices and herbs to make it delicious, but on the lighter side and enjoy an appetizing dish that will fuel your body.

6. Smoothies

The best post-workout diet is smoothies. Whether it is lunchtime or breakfast, smoothies can give you immediate energy and give your body some fuel as you work on making a fulfilling lunch meal. Make sure your smoothie has enough protein and nutrients. Add greek yogurt, some fresh fruits, oats, protein powder, peanut butter, or any other nut butter to make it fulfilling. You can also have a veggie smoothie. Do not forget to sprinkle some seed mix into it for more crunchy and nutritious.

7. Avocado toast

Avocado is rich in healthy fats, which many people do not get from other sources of food. Thus, it can be a great meal with all the post-workout nutrition your body needs. Get some whole wheat bread and toast it. Now, add avocado, onion, tomato, tuna for protein and enjoy this delicious toast. Also, do not forget your true vitamin supplement to give your body that extra dose of vitamins it needs.

8. Protein shake

Want to just grab a snack after your workout? Then a protein shake is perfect for you. You can make a peanut butter shake or get a dietitian recommended protein shake and use it to make a powerful shake that can keep you going for a while or till you make something substantial to eat.

9. Wraps

Wraps are a protein and fiber-rich meal that you can consume post-workout. Make a whole-grain wrap and use green veggies, some fish or sliced boiled egg for protein, and avocado for fat. Use some delicious dip and enjoy this nutritional and delicious dish.

10. Oatmeal

Oatmeal is also a great post-workout diet. Make it rich in protein by adding nut butter and some seed mix.

Wrapping up, focusing on your post-workout diet is highly necessary. The timing also matters, and you should wait up to an hour after exercise training to eat. However, that can vary according to the type of workout you do. Thus, focussing on the best post-workout meals for muscle gain is essential and hydrating yourself. Drinking enough water is as necessary as eating the correct nutrients.

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