Top and Simple Post Workout Meals

Studies proved the importance of post workout meals and suggest following up with meals with a combination of protein which aids in the recovery and building of your muscles, and carbohydrates, which replenish the body’s energy stores. There is a window of opportunity within 30-60 minutes after workout.  The muscles are most receptive, during this window. At this vital moment, enzyme activity is greatly increased which aids the body to be more efficient at storing glucose for supplying protein in fatigued muscles and housing up glucose for energy.

Initially after workout, the body needs a high supply of amino acids. Being known as the building blocks of protein, these are being used by the body to build muscles, bones, hormones, neurotransmitters, and many more to mention other important things. Amino acids are depleted during workouts and other strenuous activities, and the human body should be replenished with its supply of protein. The body uses the protein to build and repair the muscles that were pushed to their limits. Also after workout; the human body would need carbohydrates to replenish, the body’s energy storage.

Aside from the usual protein shakes, here are some of the most favored post workout healthy meals:


The nature best post workout food, bananas. A one large banana is packed with up to two grams of protein; 36 grams of carbohydrates; 602 milligrams of potassium and no cholesterol; half a gram of fat; four grams of fiber.  Here's a recipe for banana cake for a variety.

Eggs and Orange Juice

The eggs are the best and most common source of protein.  The protein is present in both its yolk and its white part. Orange juice then provides plenty of carbohydrates and vitamin C.


Delicious and energizing, a yogurt-based smoothie offers the essential amino acid necessary for muscle recovery. 

Whole Grain Chicken Wraps

A chicken wrap is a great meal if you work out during your lunch break. This handheld meal is a complete package. Its Whole grain wraps are full of healthy carbohydrates; the skinless chicken breast then serve as a lean protein source. One may top this with tomatoes and salad for a good boost of vitamin C.

Tuna and Whole Wheat Crackers

A can of tuna in water can supply 42 grams of protein with having only less than 200 calories. Tuna will also provide selenium, Vitamins B6 and B12, and niacin. Wheat Crackers then serves as a great source of carbohydrates. 

Muesli, Yogurt and Milk

Wholegrain cereals such as muesli are highly loaded with Carbohydrates, protein and other important vitamins and minerals. Milk, as a complete source of whey protein and casein, also is easily digestible. One may also add a tablespoon of yogurt for protein and even some fresh berries for a tastier treat and for micronutrients which helps prevent muscle soreness. 

Dried Fruits and Nuts

If you’re on the go or away from the kitchen, dried fruits and nuts may cover the job. One may simply store a sandwich bag filled with nuts and dried fruits at the gym bag. Nuts supply a dose of t protein and fats, and the fruits shall then provide simple carbohydrates and quickly replenish your muscle glycogen.

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