What to Eat and What Not to Eat After Gym

Posted by on Aug 27, 2016 in Health | 0 comments

Post  your workout are you tempted by a Snickers Bar?  Resist that.  It is healthier to include the following foods into your post-workout food-chart than energy bars or sports drinks.


Eggs which are high in protein include branched-chain amino acids that help repair your body, post workout. Every egg weighs 70 calories and contains all the nine essential amino acids which are key ingredients of protein, helping in reducing damage to muscles. Don’t throw way the yolk which contains 58% of protein, Vitamin D and Omega-3 fatty acids.

Sweet Potatoes:

Sweet Potatoes are a good source of nutrition and carbohydrates. An intense workout results in the body breaking down muscle glycogen which is the body’s source of energy. It hence becomes important to have complete carbohydrates which are from plants before you head for the gym the following day. It is advisable to include sweet potatoes in your post workout diet as they contain an abundance of Vitamin A and carbohydrates which restore your supply of glycogen. It also includes a good quantity of fibre which keeps you feeling full for long.


Avocado contains monounsaturated fats required for muscle repair and also includes Vitamin E which increases your rate of metabolism. Good fats are essential to repair your body post a work out as they heal muscles and joints according to a leading sports nutritionist. The healthy fats found in Avocado help in the absorption of Vitamins A and E. You could consume Avocado in the form of a smoothie.


Remaining dehydrated is a common error. Every pound that you have shed needs to be replenished with 2 to 3 glasses of water.

Dried Fruits and Nuts:

They are a rich source of what you call “quick protein” and carbohydrates. It is also understood that Soy Nuts are particularly helpful in building muscle. Half a cup of Soy Nuts contains 34 grams of protein.


Salmon is high in protein and Omega 3 fatty acids that are anti- inflammatory, and heal and rebuild your muscles, while also improving performance.


Quinoa is more suitable for post-workout nutrition as it is packed with carbohydrates, vitamins and nutrients. It also contains more protein and fibre in comparison with brown rice.

What not to Eat:

Doughnuts and Pastries:

Very high in fat content they lack nutrition and are not suitable after workouts. Also avoid salty snacks such as potato chips.

Sodas and Fruit Drinks:

Sugary drinks do not replenish lost liquids, which include sports drinks as well. These reduce the rate of metabolism and work against those trying to shed weight. To replenish lost electrolytes drink plain water and grab a potassium-rich banana.


Say no to pizzas particularly when they are very greasy and laden with fatty sausages or pepperoni. One slice of it can ruin all your efforts of trying to lose weight.


Having processed cheese is a very wrong idea for post-workout snacks, no matter how much they appeal to your taste buds.

 Keeping in mind all the above points will help you make the most of your workouts.

Dr. Maria Deepa Rodgers

Leave a Reply

Your email address will not be published. Required fields are marked *