What to eat after a workout to build muscle

Photo of author

By robb the singh

What to eat after a workout to build muscle

Who does not wish for a fit body? People sweat for hours to keep themselves fit. It is not wrong to do so, but due to working out at home, people remain untouched by some information. One of them is the information about diet after the gym.

What to eat after a workout to build muscle

In gym workout, the gym trainer or dietician definitely tells what to eat before and after the gym. At the same time, those working out at home are left untouched by this, but you can get this information through this article.

We will try to reach you as much information related to diet after a home workout or gym here. Then what is the delay, before your next workout session, definitely read this article “eat after a workout to build muscle”.

Why is a post-workout nutrient important?

Like the pre-workout meal is required before a workout. Similarly, even after exercise, the body needs nutrients. Actually, the post-gym workout period is the most important part of taking nutrients. Due to the intense workout of a person, the energy and amino acids stored in his body start decreasing.

Along with this, muscle cells break down. In such a situation, it is necessary to intake nutrient-rich foods.

It includes protein, carbohydrates, fat, calories, water, or other beverages. Simply put, it is important to eat post-workout as follows:

  • The body needs energy.
  • For the strength of muscles and bones.
  • Essential for muscle development.
  • The body needs to be repaired.

However, the amount of their intake depends entirely on the purpose of the workout. It means why working out, losing weight, gaining weight, or keeping weight in balance. Hence, diet after gym should be the same. We will give further detail about this.

What Does a Post Workout Nutrient Contain?

We have given the above information that it is necessary to take protein, carbohydrates, and good fat post-workout. Here we are trying to tell about them in a little detail “eat after a workout to build muscle”:

Carbohydrates – After a workout, the body needs to eat carbohydrates to give energy. Especially those people who do heavy exercise. Consuming carbohydrate-rich foods after a workout helps in glycogen resynthesis. Glycogen is a type of polymer, which can serve as energy in the body. It can transport glucose into the blood during fasting. Therefore consuming carbohydrates can help build glycogen.

Protein – Many times people can be seen consuming protein shakes or protein-rich foods before or after a workout. Actually, protein is one of the nutrients for building muscle. It helps in recovering the body after exercise. Taking carbohydrates and protein together after exercise can be beneficial for the body.

Fat – Many people would think that taking fat in the diet after working out is not the right option, but this notion is not entirely correct.

Fat is needed to absorption of many nutrients such as vitamins A, D, and E in the body. The body also gets energy from fat. Just keep in mind that only healthy fats are included in the meal. Apart from this, the amount of fat to be consumed also depends on the way of working out in the gym.

How long do you eat after a gym workout?

It is important to take in protein and carbs within two hours after a workout. Research has revealed that consuming protein and carbohydrates after gym workouts have proved beneficial for the athlete. In such a situation, both these nutrients are necessary for the diet after a gym workout.

In addition, it is important to consume sodium and glucose-rich beverages within 6 hours after a gym workout to hydrate the body. Be careful not to consume alcohol or caffeinated substances after a workout.

What to eat after a gym workout?

Carb foods

Here we will give information about which foods are in the category of carbs.

1. Green Leafy Vegetables 

Green leafy vegetables not only contain carbs, but many other nutrients are also present. Green vegetables like kale, spinach, radish, lettuce leaves, and broccoli are rich in fiber, vitamins-A, C, E, and many antioxidant properties. 

Consuming only gives energy to the body but can also protect against heart disease, stomach, and skin cancer. Green leafy vegetables are an important part of a healthy and balanced diet. These can be included in the diet in the form of soup or salad after a gym workout.

2. Oatmeal 

Oats contain carbohydrates as well as proteins and other nutrients. It is a well-balanced diet, the benefits of oats for health are many.

3. Sweet Potatoes 

The benefits of sweet potato contains anti-oxidative, antihyperglycemic (sugar reducing property), and antihypertensive properties.

4. Fruits in Diet 

Consuming fruits after a gym workout can also be beneficial. Fruit salad can be a good option as a healthy snack. Include Apples, bananas, and grapes.

5. Rice

If we talk about carbs, rice is a good source of carbs. However, many times people have been heard saying that if you want to lose weight, then you should stop eating rice, but this is not entirely true.

Protein-rich foods

Now let’s talk about some protein-rich foods. Let us now know about the food items “eat after a workout to build muscle”.

1. Cheese 

Consuming dairy products can be beneficial for muscle growth after gym workouts. Cheese is included in this dairy product. The use of cottage cheese is made for a high amount of protein.

2 . Egg 

Including protein-rich eggs in the diet after gym workouts can be beneficial. Eggs can be included in the breakfast, especially after the morning workout.

3. Chicken

After the eggs, it is the turn of the chicken. Talking about protein-rich foods, you can include chicken in them. Adding chicken to the diet after a workout can be a good option.

4. Tofu 

Another protein-rich food item, just like paneer, is tofu. If someone prefers to eat vegetarian food, then protein-rich tofu can be a good option. Talking about the benefits of tofu, it can make muscles and bones strong.

5. Protein powder 

You talk about protein after a gym workout, then nowadays there are many types of protein powders available in the market. You are consumed with milk, curd, or water.

Fat rich foods

Now that we have talked about carbs and proteins, let’s talk about fat-rich foods. Let us know which foods have been kept in the category of fat-rich food:

1. Avocado 

avocados are fat-rich foods included in them. It contains nutrients like vitamins A, C, E, K, calcium, and folate. Research has also revealed that avocado can help reduce the risk of heart disease in keeping the weight balanced.

2. Peanut Butter 

If you want to have a healthy and tasty snack after a gym workout, then peanut butter can also be a good option. Peanut butter is rich in healthy fat, protein, magnesium, potassium, and fiber.

3. Nuts 

After peanut butter, now let’s talk about nuts. If you need instant energy after a gym workout, why not mix some nuts. Nuts are rich in fat, protein, and fiber and are a good option to give instant energy after the gym.

4. Ghee 

If there is no tempering of ghee in Indian food, then it is as if the food is not complete. Many people may feel a little confused when they read the name of ghee. Many people would think that ghee is consumed during gym workouts or exercise.

Note: The amount of post-gym workout given here, its quantity depends on the type of workout. You can take the advice of an expert or your gym trainer about this. Along with this, if you are allergic to any of the foods mentioned here, do not consume them.

Bonus Tips

Take special care of these things after a workout

Not only the food, but after the workout, it is also important to take care of these special things mentioned below. Some of these to note are:

  • pay attention to your progress
  • stretch the body
  • drink water
  • take a bath
  • eat healthy snacks

What not to do after a gym workout?

Do not make these mistakes after gym workout:

  • Do not eat anything immediately after a gym workout, eat something only after taking a rest for a while.
  • Don’t eat too much in one go.
  • Don’t wear workout clothes, change clothes.
  • Don’t forget to stretch.
  • Don’t sit all day.

Keep in mind that whatever you eat after a gym workout, eat only in a balanced quantity. We hope you have got answers to all the questions related to the post-workout diet from this article “eat after a workout to build muscle”. Share this article with other people and give them as much information as possible about the post-gym workout diet.

FAQ/Frequently asked Questions

Q.1. What not to eat after a gym workout?

Alcohol, caffeine food, sugar beverages are not consumed after a gym workout

Q.2. After how long can I eat food after a gym workout?

One should eat within one to two hours of gym workout.

Q.3. How many eggs require to eat after a workout?

It also depends on the person’s age, physical condition and working out, how many eggs he should eat. In such a situation, it is better to take expert advice as well.

Q.4. What if you don’t eat after a gym workout?

We will explain above in the article that diet is most important after a gym workout. It can prevent dehydration, promote muscle growth and body recovery. In such a situation, if the right nutrition is not taken after the workout, then the body may not recover properly. It can have the opposite effect on the muscles and the body.

Q.5. What to drink after a workout?

Drink plenty after a workout. Apart from this, you can also drink coconut water, juice, or smoothie “eat after a workout to build muscle”.

Q.6. Is it good to drink milk after a workout?

Yes, low-fat milk is consumed after a workout. It can help recover the body after exercise.


Leave a Comment