Post-workout nutrition on a budget

Many of us pay significant attention to what we should be consuming before a workout session. But, we do not give much thought to our after workout meals. The truth is post-workout meal is as  important as a pre-workout meal

Why Post-workout meal is important?

When you work out your body muscles use their glycogen. So after the workout, your muscles are partially depleted of glycogen. Simultaneously, some of the proteins of your muscles can be broken down during the workout

Hence, after working out your body needs to regain the lost glycogen and rebuild the broken protein. If you consume the right nutrition, right after the workout, your body can recover faster and regain those energies back. That’s why post work out meal is much significant 

Below is a list of food you can consume after your workout


  • Fruits ( Bananas, Pineapples, Kiwi, berries )
  • Sweet potatoes
  • Chocolate milk
  • Rice cakes


  • Eggs
  • Tuna
  • Salmon
  • Chicken
  • Greek yoghurt


  • Avocado
  • Nuts
  • Dried fruits with Nuts

Below are some examples for post-workout meals and snacks. Try to incorporate some of these below meals after your workout session and feel the difference

  • Egg omelets and avocado toast
  • Cereal with chocolate milk
  • Grilled chicken, veggies and rice
  • Tuna and sweet potatoes