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Eating After Workouts

Diane Luke
Senior Editor, TipsHire

Even though you’re not feeling hungry after the workout or you’re thinking that is not in tone with your goal of gaining muscular mass or losing weight, I will show you why eating after workouts is, in fact, a very important thing to do and how can it help you reaching your goal.

You know that moment right after a hard workout session when you’re feeling great, but somehow exhausted at the same time?

Well, you’re feeling great because your body is still under the effects of the adrenaline and the endorphins your organism is secreting during physical effort, but you’re feeling exhausted because your body eliminated important minerals and other needed substances, through sweat. Nonetheless, you’re dehydrated.

Why eating after workouts is good?

The harder you work out, the more you eliminate fluids, glycogen, electrolytes, and minerals.

Glycogen is polysaccharide of glucose and its purpose is to store energy. Glycogen is stored in the cells of the muscles, but also in liver cells and other cells. Eliminating glycogen leads to tiredness and lack of energy.

Electrolytes are substances that conduct electricity in the human body and are crucial to organs functionality, especially brain’s functionality, nerves, and muscles. An imbalanced level of electrolytes could lead to nausea, lethargy, or fluid retention, but in more severe cases can produce seizures, chest pains, muscle weakness, or irregular pulse.

A deficiency of minerals can produce muscle cramps which can ruin your next workout sessions.

That’s why eating after workouts is good to recover the body’s necessary elements for a proper functionality.

 When to eat after workouts?

You should eat within an hour after your workout session ended.

Another smart thing you should do is grabbing a snack right after the workout session. Doing so, you’ll not ruin your workout, but you’ll give your body the resources to restore the energy levels and to regain its necessary elements lost during physical effort.

In gyms there are healthy snacks you can use like those protein-based chocolate bars.

What to eat after workouts?

Eating after workouts should be understood as a way to recover your body after physical effort and not as a spree meal. Go for a meal that contains around 15 grams of proteins and 35 grams of carbohydrates.

Here are some great meals that will make the eating after workouts session a complimentary session of the workouts.

Salmon with potatoes.

Salmon is rich in proteins and Omega complex fatty acids. Salmon reduces inflammation, regulating insulin levels and fortifies your joints.

Potatoes are rich in carbs and restore glycogen.

Chicken and vegetables.

Chicken is nutritive, rich in both proteins and carbs, while the vegetables sprayed with some olive oil are offering a healthy refreshing recovery after the hard workout session by giving your body’s necessary vitamins: A, D, E and K.

Omelet and avocado.

Eggs are well-known to be rich in proteins, but they are a great help in recovery and growth of muscular mass, too.

Avocado contains large amounts of healthy fats and it has antioxidant properties.

Beef steak and grilled vegetables.

Beef contains the largest amounts of CLA (conjugated linoleic acid), which is proven to transform body fat into muscular mass. Besides, beef is very rich in proteins.

Grilled vegetables are containing vitamins.


Tuna contains Omega 3 and Omega 6. These fatty acids are great for humans health, and a great help in weight loss and muscle mass growth. Besides, Omega 3 and Omega 6 have energizing, anti-inflammatory and antioxidant properties.

A can of Tuna after the workout could do the trick.

If for some reason eating after workout is not for you, what would you say about a drink?

As crazy as it might sound, Chocolate Milk is the greatest post-workout drink you’ll ever have.

Chocolate Milk contains all the necessary elements to help you recovering after a hard workout session: carbs, protein, water, calcium, sodium and sugar.

  • Carbohydrates and proteins are good for muscular recovery.
  • Water is good to replace the fluids eliminated through sweat.
  • Calcium is great for bones, but it also helping to maintain a healthy body weight.
  • Sodium is the main electrolyte in the human body and great in controlling muscles contraction, heart activity, and glucose absorption.
  • The chocolate itself and sugar are recovering the lost energy.

BONUS: Special Pancakes recipe!

Eating after workouts can be pleasurable by savoring these special pancakes.


  • 4 eggs
  • a half of cup of oats
  • a half of cup of cottage cheese
  • a teaspoon tip of banking power
  • 1 teaspoon of vanilla extract

Mix them up.

Pour a small cup of cooking oil into a frying pan and heat it up.

When the frying pan is heated enough pour one or two tablespoons of the mixture.

When is fried enough turnover and cook on the other side.

Eat them with banana slices and/or fresh berries.

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