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You’ve probably grabbed a bite to eat or two before you work up a sweat exercising at home or in the gym. Though paying attention to what you eat prior to working out to get the energy you need to go through your exercise regimen easily, your post-workout meal matters too. Post-workout meals are designed to replace the glycogen levels you’ve lost and at the same time assist in repairing and healing your muscles. Of course, you don’t just simply shovel down your throat any food available. You should still consider which types of food will work best in helping you repair muscle tissues and giving you your energy back.

6 After Workout Meals to Consider

Beef and Squash Marinara

If you’re starting to feel that aching hunger after your workout, just cook 8 ounces of lean beef that has been grass-fed with pepper and salt for added taste. Get one whole butternut squash and cook for 30 to 45 minutes or until it is soft. Combine the two in a pan and when you’re done, just add your own choice of marinara sauce. This is the perfect post-workout meal for those whose appetite is already acting up. The lean beef will make you feel fuller while the creatine helps increase your energy levels. The starch found in squash will keep your cravings at bay.

Protein Shake with Banana

If you’re looking for something light yet filling, drinking protein shake with banana is worth considering. Since you need energy after you workout, just combine water, whey protein, and half of a banana. This will help increase your energy levels so you can have that extra burst to end the day.

High-Protein Oats

Morning trainers should make this post-workout meal early in the day. Just combine 1 to 2 scoops of whey protein, slivered almonds, ½ cup rolled oats, ½ cup of dried or frozen fruit, and ½ cup of skim milk or water. Let the mixture sit overnight in your fridge. To add more flavors, you can add stevia or cinnamon. This is actually ideal for those who train in the morning especially when the whey and oats are considered as a staple for all bodybuilders. The balance of protein and carbs here can benefit those who want to build muscle mass while staying lean.


Yogurt and Fresh Berries

Eating foods that contain protein is actually logical since you need amino acids to help build up your muscles after a grueling workout. The combination of fresh berries and yogurt will give you ample supply of both carbohydrates and protein so you’ll have energy while healing your muscle tissues.

Chicken and Sweet Potato Hash

Get a large cooked chicken breast and dice it before throwing into a pan that has olive oil. Add ½ cup diced apples, cinnamon, ½ cup diced sweet potato, pepper, and salt to taste. The carbohydrates found in the sweet potato is perfect in retaining your energy levels post-workout and keep your insulin levels balances so you’re feeding the muscles while laying off the fat build up.

Hummus and Pita

This combination of protein and carbohydrate definitely works wonder for your post-workout meal. The hummus dip which is made from chickpeas that are pureed is a good source of protein and carb while the wheat pita will help release energy to your body slowly so you’ll have enough to go about your day.




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The 6 Best Post-Workout Meals