Published Date October 30, 2021
Post Workout Meals — How crucial are they?
By Arpita Sudev
3 min read
Last update date: February 24, 2023
All about protein, whole egg, low-sugar breakfast and post-work-out meal.
Are you giving your post-workout meal the same attention as your pre-workout meal? It turns out that consuming the right nutrients after you exercise is just as important as what you eat before. It’s especially important to have carbohydrates and protein after your workout. Protein is necessary to rebuild muscles, while carbs will re-stock glycogen in your muscles.
Some post-workout meals you can try out:
- Low-sugar breakfast cereal and milk
Try having cereals that have almost zero added sugar, have naturally sourced carbohydrates, and are high in fibre. Do think of whole grains that are fortified and rich in fibre. You can add milk to it as it is a convenient way to refuel and recharge.
- Protein Oatmeal
Oatmeal is a great source of whole-grain carbs. You can mix a scoop or two of your favorite protein powder to make it a complete post-workout meal. While adding some nut butter to it will enrich your meal with healthy protein and fat.
- Cottage cheese and fruit
Cottage cheese is considered to be the cheapest high-protein food that you can eat. You can add some fruits for increased carbs, texture, and flavor. 4oz serving gives 13gm of casein and whey protein.
- Grilled chicken and sweet potatoes
A typical 4oz/100g serving of grilled boneless, skinless chicken breast can provide you with around 30–35g of muscle-building protein. While sweet potatoes are lower in calories and carbs and have a diverse micronutrient profile.
- Whey protein
Add your favorite protein (whey) powder to your choice of liquid. You can go for peas or rice if you are a vegetarian or vegan. For the liquid, you can opt for dairy and non-dairy milk or even water. In some people, high doses of whey protein can cause side effects like increased bowel movements, acne, thirst, nausea, bloating, reduced appetite, and headache. People with milk allergy or sensitivity should not use whey protein. Whey protein decreases the pH level of our blood which should ideally be between 7.35 to 7.45, quite acidic in nature increasing blood acidity. Whey protein can act as a replacement for carbohydrates and hence boost ketosis.
- Whole eggs and toast
Eggs are considered to be an excellent source of protein. 1 medium egg gives 7 grams of protein. You can make an omelet or a scramble. Pair them with a whole-grain toast to make it a cheap, easy, and complete post-workout meal.
- Greek yogurt and berries
Greek yogurts are high in protein. You can add your favorite berries for some carbs and antioxidants which will help reduce inflammation and decrease muscle soreness at the same time.
- Protein pancakes
Add protein powder or a commercially available protein pancake mix to turn pancake — a sugar-laden breakfast into a protein-packed post-workout meal. Talking about syrup, use real maple syrup and not processed stuff with caramel coloring or with corn syrup.
Limit fat in your post-workout meal because it is very slow to digest which will hold up those fast-acting carbs and protein from being digested and absorbed in a timely fashion. Another important factor is to consider the timing of the meal. It is absolutely crucial that you consume your post-workout meal immediately after exercise. After a workout, muscles are depleted and require an abundance of protein and carbohydrates. In addition, during this time, the muscles are biochemically “primed” for nutrient uptake.