Post-Workout Nutrition: What To Eat And When?


There is no need to stress the importance that a balanced diet holds in workout and everyone is well aware of that. The food that we eat has the ability to determine the overall strength and well-being of the body but do you know that choosing the food according to the time you consume it also plays an important part in your health? Yes. You heard that right. While most people are well aware, there are still quite a few who do not have the needed level of knowledge in these matters. 

It is very true that the pre and post-workout diets you follow have a great impact on improving your body and your overall health just like your workouts.

Also, most people who work out focus more on their pre-workout diet and they sometimes completely forget the importance that post-workout nutrition holds. Here we have included a few details on what and when to eat, which can help you with your post-workout nutrition. 

Why Is Post-Workout Nutrition Important?

Before knowing the right food to consume for your post-workout nutrition it is important that you know how the food you take after a workout affects your body.

Taking the right type of food after an effective workout session will help your body to decrease the breakdown of muscle protein and also, and at the same time, it will help you to increase the production of muscle protein. It also helps in rebuilding the glycogen stores in your body.

So, be mindful of the food that you take after your workout as it is as important as your pre-workout nutrition. 

Why Is Post-Workout Nutrition Important

What To Eat After An Effective Workout Session?

All the different types of macronutrients are involved in the recovery process of your body after a heavy workout. The three major macronutrients – proteins, carbs, and fat are needed for the body in equal amounts as these three are important. 


According to experts, exercise and workouts break down the muscle protein in the body. The level of this breakdown can depend upon the level and intensity of your workout. It is said that no one is safe from this breakdown and that even the best-experienced athletes have this issue.

So, what should be done to counter this issue is to supply your body with an adequate amount of protein in the form of a diet. This additional supply of protein helps the body to build these proteins and also in building new tissues. Here is a list of food items that can help your body with this issue. 

  • Protein powder (animal or plant-based)
  • Chicken 
  • Salmon
  • Eggs
  • Protein bars


During a workout, most of the glycogen stores get used up in order to meet the energy needs during workout. So consuming an adequate amount of carbohydrates after the workout is important in order to refill the used-up glycogen. The amount of glycogen used also depends on the intensity of your workout and the amount you take can be determined accordingly.

Keep in mind that the amount of glycogen used in the body can vary according to different forms of workout. So make sure you take personal workout details into consideration here. 

Food items that can replenish the glycogen stores in the body include;

  • Sweet potatoes
  • Rice
  • Fruits like bananas, kiwi,s and different berries
  • Whole grain bread
  • Oatmeal


There is a popular misconception that consuming food-rich infants might stop the absorption of nutrients and even digestion in the body after a workout. However, the truth is that there is not enough evidence to support this claim. However, there is evidence which proves that consuming a few fat-rich food items promotes the process of muscle growth.

Also, there are studies that show that the glycogen synthesis in the body is also not affected by the consumption of fat-containing food. So, try to include food that is listed below in your post-workout nutrition too. 

  • Avocado
  • Nut butters 
  • Nuts
  • Dried fruits and nuts

An important thing that should be kept in mind is the time of consuming these items. In order to get the best effect, make sure that you consume the combination of proteins and carbs soon after your workout. Along with talking about all these different kinds of food items, make sure that you consume plenty of water and stay hydrated. 

Read More:- Yoga And Pilates For Athlete Recovery – Role, Purpose & Benefits!


While a lot of thought is put into pre-workout food and diet, people often know how effective post-workout nutrition is for the body. So, from now on, make sure to use the information provided above for the best use and ensure that your body gets the needed dose of all vital nutrients after your workout session. 

Frequently Asked Questions (FAQs)

Q. What is the best way to take protein powder for someone who works out?

The best way to take protein powder is through a protein shake. 

Q. Why is post-workout nutrition important?

Post-workout nutrition helps the baby to rebuild the damage and refill the lost energy from the workout session. 

Q. What is the best way to find the appropriate post-workout diet for me?

As the diet highly depends on your body and the intensity of your workout, seeking the help of your trainer is one of the best ways to choose an appropriate post-workout diet. 

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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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