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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

What to eat after workout?

Post-workout nutrition is crucial for recovery and muscle repair. Discover the best foods to eat after a workout to optimize recovery and enhance performance. 

Introduction

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Eating after exercise replenishes glycogen stores, reduces muscle protein breakdown, and enhances muscle protein synthesis for recovery and growth. 

1. Importance of Post-Workout Nutrition 

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Lean proteins like chicken, turkey, fish, tofu, or legumes provide essential amino acids to repair and rebuild muscles after intense exercise. 

2. Lean Proteins  

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Complex carbs such as whole grains, sweet potatoes, quinoa, or brown rice replenish glycogen stores and provide sustained energy post-workout. 

3. Complex Carbohydrates 

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Fruits like bananas, berries, oranges, or pineapple offer quick-digesting carbs to restore glycogen levels and provide antioxidants for recovery. 

4. Fruits  

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Greek yogurt is rich in protein and carbohydrates, making it an ideal post-workout snack to promote muscle recovery and replenish energy stores. 

5. Greek Yogurt 

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Nuts and seeds provide healthy fats and protein, aiding in muscle repair and replenishing energy stores post-exercise. 

6. Nuts and Seeds 

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Hydrating with water or electrolyte-rich beverages like coconut water helps replace fluids lost through sweat and supports optimal recovery. 

7. Hydration 

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Taking whey protein post-workout is beneficial because it helps repair and rebuild muscle tissues quickly due to its fast absorption rate. It also aids in replenishing the body's amino acid levels, supporting muscle growth and recovery after intense exercise. 

8. Whey Protein

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Choosing the right foods after a workout is essential for recovery, muscle repair, and replenishing energy stores. Tailor your post-exercise meals to support your fitness goals and overall well-being. 

Conclusion

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