Best Post-Workout Foods


Best Post-Workout Foods

This post is an obvious response to readers’ request after Best Pre-Workout Foods.

We sincerely try to help as many people as possible to become healthier. Even if just one of you is able to get inspired, shed weight and change your life, we will be satisfied that our hard work has been worth !

Trust me , its not easy to write a post on reader’s request after traveling 60 kms a day and working 9 hours in office. I am extremely attached to my blog not only because its a platform for me to express , but also because in such a short span of time, you have placed a trust in us. I feel answerable to you all ! Phew, getting too emotional today !

Anyway, let me give you a few options of foods that you can have after your workout. Please feel free to add more to the list by your comments.

Best Post-Workout Foods

Protein and carbs are the two ingredients in a good post-workout meal. You should have your post-workout meal within 20-40 minutes of cooling down.

Best Post-Workout Foods


  • Eggs have 70 calories each but pack 6.3 grams of protein. You can have boiled eggs immediately after workout since it hardly takes any time. You can also have egg salad, recipe here.
  • Banana has good carbs and pottasium too.
  • Blueberries
  • Hummus
  • Salmon – protein + Omega 3 fattty acid
  • Dry fruits and nuts
  • Fruits like Pineapple, Kiwi that are rich in anti-oxidants
  • Low fat yoghurt with fruit
  • Tuna – Low in fat, rich in protein and omega 3 fatty acid
  • Protein shake – I will update on a protein supplement soon.
  • Chicken with steamed veggies
  • Sweet potato
  • Buttermilk – amazing drink to have after workout
  • Smoothie
  • Lastly, water. Have as much water as possible post workout

Let us know if you know some more to add to the list !


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  1. After a weights workout, it’s good to have a fast digesting simple carb-an- protein combo as the insulin spike caused by the carbs helps shuttle nutrients to the muscles where they are needed the most…so even a slice or two of white bread with honey followed by a cup of milk or alternatively, just chocolate milk are good options

  2. Hi Tarun Preet,
    The blog has really been guiding me with small n big things that I need to look into if I want to shed few kilos and tone my body. Thank u so much. Will add my woes n queries in pt.s bcz it can really get confusing

    1. I had a minor ligament tear in my back 4-5 months ago. I still have slight pain but last when I met the doctor a month ago, he said its fine n d pain is muscle fatigue n deficiency. He asked me to walk daily n work on my protein and Vit intake.
    2. I am narrating the whole rona dhona :p bcz this is a reason I am not sure of what exercises i can do n If I can join a gym for a hardcore workout bcz of my back. I have a treadmill at home so I started walking. Then off lately adopted HIIT as suggested on d blog and I I am continuing with it.
    3. The queries are:
    a. How much time should i give to treadmill and how much to exercise.
    b. I walk/jog/run half an hour daily in morning.. I have a a cup of warm water honey n lemon 20 min prior. Is that fine?
    c. What should be the ideal time gap between pre work out eating n d running and post work out eating.
    d. What should I consume after the treadmill session bcoz post that its time to get ready. have breakfast and leave for office. Generally my breakfast is milk(with bournvita) + poha or oats or veg sandwich etc. on different days. Bt after readin this post I am not sure if they are good options when m trying to reduce the fat around my tummy, hip n thigh region ( I am pear shaped 27 year old with 5″3′ height and 57 kgs wieght)

    • If you join a gymn, please tell them about your injury. They will tailor your schedule.
      Generally , 30-45 mins should be cardio, 30 mins if you are doing daily, 45 mins if you are doing alternate days carbs and other workout.
      Yes, lemon water after jog is fine.
      Eat 30-45 mins before work out. Eat withing 15-25 minutes after your workout. You can have poha but with lots of veggies. Smoothies are also good option. Or nuts recipe that Ana shared, along with a a glass of milk.

      Hope that helps 🙂 !

  3. Tarun can u please do a post on dinner recipes, because every one say less food for dinner, but no one say what to eat, it will be helpful 🙂

  4. Hi Tarun, please suggest me what should i drink post workout Milk with type (full cream or Tond), Lassi or Buttermilk? Here is the breakup of my workout section, 80% Cardio and 20% weight training. And beside this if you want to suggest any other food then please do.


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