The most important thing most people always confused about is what to eat after a workout? The first thing they should keep in mind is that post-workout meal depends on every individual fitness goal.

But here we will talk about what food you should eat after completing your workout for weight loss. Post-workout is a recovery time and most of the people lost the game here. A person needs immediate recovery just after the workout and that is fulfilled by taking nutritious food.

Why you need nutrition immediately after your workout?

While doing exercise, muscles break down and require energy for replenishment the energy sources. So that’s why it is very important to consume nutritional meal after a workout.  In nutritious food, we are talking about taking healthy protein and amino acids which must be absorbed by muscles. This will repair muscles within 23 hours and make you ready for the next day’s workout.

What is the prime nutrient of post workout meal for weight loss?

Protein is the prime nutrient in post-workout meal, you can consume it through proteinous food or in a supplement form. If you use supplement then whey protein is the best source of getting all amino acids after a workout and if you don’t use supplement then you can still have healthy nutrition by consuming egg whites because egg whites contain all amino acids which the whey protein has.  Egg whites can be consumed by boiling or in liquid form.

If you don’t like to consume egg yolks, you can only have egg whites as egg yolk contain fats and fats slower the absorption of nutrition into the muscles. However here we are talking about post-workout immediate recovery foods.

Why you need glucose after your workout for weight loss?

You need glucose after your workout because while doing exercise a lot of energy gets consumed and glycogen level stored in the body goes down. To refill the muscle glycogen level, you need glucose after the workout.

Also read: Paleo diet for weight loss

What food should be consumed for re-fill glucose level after a workout for weight loss?

For fast absorption of glucose, you can have a piece of an apple or banana. You can have those fruits which can be digested fast. This is the post-workout meal right away you can consume for re-filling glucose.

 After 1 hour of the workout, the main food you should consume and this should include a combination of protein, carbohydrates, fats, and all the multivitamins and minerals.

Also read: Food for weight loss

What food should be consumed after 1 hour of post workout?

A big meal which is full of nutrition like protein, carbs, fats, minerals, and vitamins

1. Brown rice
2. Veggies
3. Chicken
4. Fish
5. Sweet potatoes
6. Broccoli

You can also have roti, paneer, and salad or you can have roti, fish, and salad.

 Make sure when you cook use olive oil as it is a good source of fat and this meal can be consumed in both the sessions whether its pre-workout or post-workout but in a gap of 60 minutes.

In pre-workout, you can consume this meal 60 minutes before workout and in post-workout consume the meal after 60 minutes of workout.

Both the pre-workout meals and post-workout meals are important. If you do cheating in this then you will not be able to achieve your fitness goal. So it is important to focus on the timings and kind of food you are eating pre and post-workout.

Bonus tip:-

1 hour before workout

Carb, egg white, green tea

Immediate after workout

Egg white, whey protein, glucose, fruits

1 hour after workout

Brown rice, fish, chicken, paneer, salad

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.