1. Banana: Banana is highly recommended as post workout food. Banana is packed with proteins, carbohydrates, fibers, lots of potassium and no cholesterol. A single banana provides 2 g proteins, 36 g carbohydrates, 4 g fibers and 0.5 g fat. It will replace your lost energy and provide a good amount of nutrients for a quick recovery.
2. Eggs: Eggs are one of the best post workout food. There is a high amount of proteins present in egg whites and egg yolks. Along with proteins, eggs also provide omega 3 fatty acids. So, it is important to eat at least 1 egg after workout or training.
3. Sport Bars/ Sport Drinks: Sport bars and drinks for post workout are available widely these days. After sweating your body losses electrolytes (minerals such as chloride, calcium, magnesium, sodium and potassium) that can lead to dehydration. Eating regularly (before and after workout) will help prevent blood glucose levels falling too low and help maintain the body’s glycogen stores. Many can’t consume food before or during exercise and therefore a formulated drink that will provide nutrients is required.
4. Protein Shake: After a workout, your body needs a balanced diet. Your body requires proteins, carbohydrates and fluids to recover fast and refuel the lost nutrients. Protein shake can be a good post workout food and a quick way to recover. It is a liquid diet that gets digested easily. You can prepare your protein shake and bring it with you to gym.
5. Orange Juice or Any Fruit Juice: A liquid diet is highly recommended as post workout diet. A fruit juice increases the absorption of vitamins and minerals into your body. This process is easy on the digestive system, requiring it to do less work. This is good for those with bowel problems or other digestive issues. So, fresh juices can provide energy for the entire day.
6. Oatmeal with Milk: Oatmeal provides high amount of carbohydrates. It also provides essential fibers and sustained energy that can be used to fuel long workouts. Oatmeal mixed with milk is a complete post workout food.
7. Fish and Chicken: These are low-fat foods that are relatively inexpensive. It can be prepared quickly. Chicken and Fish are an excellent source of lean protein and also provides essential fatty acids like omega 3 and omega 6.
8. Coconut Water: Coconut water helps to gain the lost electrolytes during exercise. It has high content of potassium which is a key player in re-hydration. Potassium can also help prevent muscle cramps.
9. Dry Fruits and Nuts: Dry Fruits and Nuts make a quick post exercise snack if you don’t have the time. Every kind of dried fruit is very concentrated, loaded with carbs and potassium. Dried fruits are digested easy and fast, so they can immediately replenish the glycogen in your muscles. However, don’t eat too much at one time because they can add unwanted fat to your body in a very short time. Nuts are one of the best sources of protein.