Food after a workout | what food should i eat after workout | What eat after workout

 

Food is very necessary in every term whether it is weight loss or weight gain, it is also very important to choose right food according to your fitness goal, like bulking, shredding and bulk-shredding. 

Choosing a right food to eat after workout is quite difficult for beginners because they got confused that what food should they eat after workout. 

Eating right food after workout is very important because when you done strenuous exercise your body become exhausted, glycogen reserve run out and your muscle fiber gets broken and it requires a good food to repair your broken muscle fiber, fill your glycogen reserve and overcome your body from exhaustion.  

After workout you should focus on carbs and protein because carbs help fill you glycogen reserves and protein help in muscle protein synthesis. 

Here are some food that you should eat after workout 

1. Whole grain bread

Whole grain bread is good to eat after workout and it is far better than white bread. 

Per 100 g of whole grain bread 

• Calories- 247
• Carbs- 41g
  
• Protein- 13g

 

2. Oatmeal

Oatmeal is a low calorie food and rich in carbs, protein and fiber.

Per 100g of oatmeal

• Calories- 68
  
• Carbs- 12g
  
• Protein-2.4g

 

3. Rice cake

Rice cake is a good source of carbohydrates which help to full fill your glycogen reserves.

One plain unsalted brown rice cake has

• Calories- 35
• Carbohydrates- 7.3g
• Protein- 0.7g 

 

 4. Cheese

Cheese is best food in terms of after workout, contains rich amount of carbs, protein and healthy fat. 

Per 100 gram of cheese

• Calories- 402
  
• Carbs- 1.3g
  
• Protein-25g

 

5. Yogurt

Yogurt which made up of tones milk has contains good amount of protein and also rich in probiotics. 

Per 100 gram of yogurt 

• Calories- 59
  
• Carbs- 3.9g
  
• Protein- 10g

 

6. Whole egg

If you are on bulking then you can eat whole egg and if you are on cutting or fat loss then you should eat only egg white. 

Per 100 gram of whole egg 

• Calories-155
• Carbs-1.1g
  
• Protein-13g

Per 100 gram of egg white

• Calories-52
  
• Carbs-0.7g
• Protein-11g

 

7. Peanut butter

Rich source of  carbohydrates, healthy fat and protein as well

Per 100 gram of peanut butter

• Calories- 588
  
• Carbs-20g
• Protein-25g

 

8. Protein shake 

For instant requirement of protein you can also consume protein shake as well 

Per scoop of protein (30g)

• Protein- 24-28g

 

Also read

weight gain diet plan | weight gain diet plan for skinny guys

Know all about ketogenic diet and its benefits : Keto diet

What to eat for pre-workout 

What to Eat for Post-workout