5 Simple Recovery Foods After an Intense Workout


After an intense gym session, our muscles experience glycogen depletion and protein degradation. It’s important to refuel our body with electrolytes and replenish the fluid that was lost during the workout. We also have to replace the carbohydrates used during the workout and consume enough protein to help repair damaged muscles and stimulate growth of new tissues. Here are five common snacks and drinks that fitness experts recommend taking after a workout.


  1. Hummus and Pita

A great carb-protein combo, hummus and pita makes the perfect snack to keep you fuelled for hours and boost muscle repair after a hard workout session. Hummus, which is a pureed chickpeas, is a good source of both protein and carbohydrates; and a tasty dip to pair with whole wheat pita, an energy boosting food.

  1. Tuna Sandwich

What could be more filling after working out than a sandwich? And when you choose the filling wisely, you’ll help your body repair damaged muscle tissues. Tuna drizzled with a bit of olive oil and lemon juice, spread over a loaf of whole wheat bread is an ideal post-workout meal.

  1. Turkey and Cheese With Apple Slices

Not in the mood for a sandwich? Ditch the bread and savour the filling on its own! Roll together lean deli turkey and a slice or two of soft cheese for a quick, high-protein snack. Add slices of apple in the serving for some energy-boosting carbs.


  1. Yogurt With Fresh Berries

Since your muscles are depleted with amino acids after exercising, you need adequate amount of protein to build them up. An eight-ounce serving of low-fat yogurt packs almost 15 grams of protein; throw in some berries for a muscle-and-energy revitalizing treat.

  1. Banana and Peanut Butter on Rice Cake

If you crave for more substantial treat after working out, banana and peanut butter sandwich is a filling and healthy option. But instead of bread, spread you peanut butter and slices of bananas onto brown rice cake for an extra kick of fiber. You can also eat the banana alone if you prefer.

Working out is the best way to stay fit and healthy. However, if you’re not refuelling the right way afterwards, you may be doing yourself more harm than good. Avoid skipping a post-workout meal whether you’re aiming to lose, gain, or maintain weight.


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