What to eat post workout

March 17, 2021 By smith 0

There are an unlimited number of benefits associated with exercise – improved mental and physical health, increased endorphin production and reducing the risk of developing many cardiovascular diseases, and while working out will assist you on your way to achieving your fitness goals, ensuring you’re eating the right food after your workout is just as important.

In order to understand which food you should be eating post-workout, it’s important to understand how your body is affected by exercise. When we train, our muscles use up their glycogen stores for fuel, triggering the breakdown of muscle proteins. After working out, our bodies try to rebuild their glycogen stores in order to repair muscle proteins – which is why your post-workout nutrition is so important. Not only does it give you an excuse to whip-up a tasty, nutritious meal it also helps your body recover faster, aiding muscle growth, leaving you energised and ready to tackle your next training session.

It can be super tempting to eat anything you want after exercise – after all you’ve worked hard for your food so why not eat something easy? But if you’re serious about your training and really want to maximise each workout you need to make sure you’re consuming the right balance of nutrients after each session. In this post we’ll dive deeper into the best foods to help aid your recovery.

Carbs and Proteins

Complex carbohydrates are essential in helping you replenish those glycogen stores that were depleted whilst you were training. For best glycogen resynthesis, you should aim to eat between 0.5-0.7g of carbs for every pound of bodyweight, ideally within one hour after exercise.

Protein is also super important as it helps aid muscle recovery. As you exercise, proteins in your muscles break down – the rate at which this happens depends on the level and intensity of training – which is why you need to ensure you consume enough protein post-workout to enable new tissue to be created.

What foods should I eat after a workout?

Eating the right amount of Proteins and Carbs post-workout is important as it helps restore energy to tired and aching muscles. Below we take a look at the top 5 foods you should consider adding into your post-workout routine.


Biltong makes for the perfect post-workout snack – it’s low in fat, full of protein and is jam-packed with vitamins and minerals. A 25g serving packs in an incredible amount of protein (around 50% of the recommended daily allowance) meaning it’s perfect for aiding in the recovery of sore and achy muscles plus it has the added benefit of being incredibly tasty too. Biltong is often compared to the more traditional jerky, click here to find out more. As you look more into your biltong you’ll find biltong vs jerky is a common comparison.


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Research shows that eating foods rich in omega-3 fatty acids – like Salmon and Tuna – helps to boost protein synthesis. Seafood contains lean protein which helps promote muscle repair and growth making it the perfect post-workout meal.


If ever there was a perfect post-workout food, it’s Quinoa. Not only does it have two post-workout essentials (carbohydrates and proteins), it’s also high in magnesium and iron, which help to promote protein synthesis. If those benefits weren’t enough, Quinoa also contains all nine amino acids essential for building muscle, plus it’s gluten-free meaning it’s easy to digest.

Greek Yoghurt

Greek Yoghurt is thick and creamy compared to regular Yoghurt and provides an incredible amount of protein for a small bowl full. Eating Greek Yoghurt within an hour after training helps to replenish your glycogen stores and aids muscle recovery. Eaten on its own or accompanied with fresh fruit and honey, Greek Yoghurt makes for a perfect post-workout treat.


Chickpeas make for an ideal post-workout snack. With a great balance of carbs and protein, Chickpeas contain 30g Carbs and 10g protein in just a handful. Add into a gorgeous leafy green salad or roast in the oven with some seasoning for a deliciously healthy snack.

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