In my earlier article, I wrote on pre-work out nutrition tips. Post-workout nutrition is equally important as far as nutrition is concerned.
Post-workout nutrition helps in several ways:-
1. A lot of fluids and electrolytes are lost through sweat during exercises. Post workout nutrition helps in replacing these lost fluids and electrolytes.
2. After an intense session of workout, your connective tissues in the body and muscle fibre might undergo small tears. Post-workout nutrition will help in refueling your body, and reduce the wear and tear process.
3. It helps in restoring energy levels and rejuvenating you after workout.
Post-workout nutrition tips :-
Post-workout nutrition can be consumed within 45 minutes of your workout. It also depends on your workout schedule.
1. Liquids – Liquids are important part of post-workout nutrition. Dehydration can increase fatigue and weakness. Liquids are hence very important after workout. Try flavored water
2. Electrolytes and minerals – Fruits and veggies are great source of electrolytes and minerals. Citrus fruits are specially rich in antioxidants and help in removing all accumulated metabolic waste from exercises.
3. Carbohydrates – Carbs are a great source of energy for your body. After a workout, your body will have utilized all the ready glucose and some glycogen stores. Having carbs in your post-workout nutrition meal will help you refuel your body and restore the energy levels.(Read – how to gain weight )
4. Proteins – Muscles have to undergo an adaptation process. You need to include a protein source in your post-workout nutrition as it is the building block of muscles and body tissue and it also is responsible for the wear and tear of these tissues. A whey protein supplement or egg whites can do the needful.
Pre and Post workout nutrition during weight loss :-
Many a times my clients ask me if a post-workout nutrition meal is necessary as they are trying to cut down on calories for weight loss. Well a lot of you who follow a weight loss diet plan might feel that it is not important and that you don’t need those extra calories. Here is your answer.
If you have read my earlier article on Burning body fat for weight loss, you will know that the time factor is very important for burning of fat. Especially the 31st minute to 45th minute window in your routine.
What is equally important is the intensity of your exercise during that phase. Those who do not have a proper pre-workout meal will find it difficult to sustain and perform in that time window and fatigue will set in.
Post-workout foods for nutrition: –
Here is a list of options you could use as a post-workout nutrition provider.
1] Fruit smoothies + melons or grapefruit.
2] Egg white omlette with veggies / spinach / asparagus/ broccoli + lemon water / fruit juice
3] Skimmed milk with museli / wheat or bran flakes
4] Whey powder in a glass of skimmed milk
5] Stirred veggies with lean meat salad + lemon water / fruit juice
6] Grilled fish with multi-grain toast + lemon water / fruit juice
7] Lemon water with a fruit bowl.
8] Buttermilk with red cabbage salad
9] Pasta salad with scrambled egg white (specially for muscle builders)
10 ] Chocolate milk
11] Dry fruits and roasted nuts
Exercise and diet are two faces of the same coin. You cannot carry out a health goal with only one of it. Unless you combine diet and exercise optimum health goals are hard to achieve. Lose weight effectively.
Image – flickr.com author youssef abdelaal
I am writing you down for Weight Gain. What needs to intake after exercise at night?Especially in summers as Dates aren’t that appropriate compared to Winters.
Pls, Suggest something.
Hi Zalak ,
take a glass of cold milk shake . add a scoop or 2 of protein powder and a boiled egg white with it .
I’m dhruv 20 years old weight 48Kg I’m trying to gain weight but unable to gain weight my weight has been 48 Kg almost for 5-6 months please suggest me better diet and any supplement i shoud take before and after gym!!
Hi, Thanks for reading at dietburrp. weight gain is a tricky process. you need to balance with calorie intake while making sure that the calories comes from healthy protein foods. the diet chart mentioned in the above article – http://www.dietburrp.com/indian-diet-plan-for-weight-gain/ is a perfect way to provide healthy calories to your body.
you can follow the tips on how to gain weight from the article – http://www.dietburrp.com/how-to-gain-weight/
It is important to understand that strength training is necessary to gain healthy muscle weight, so combine a 40 mins routine of exercise with the diet to achieve best possible results.
Mam i am 23 years old my weight is 65 kg and 5.11 height and i am going to gym past 2 months . So plz suggest me which type of supplement should i take?
you can try – BSN TrueMass, Grenade Hydra6, ON Serious Mass, VitarGo (carbohydrate supplementation), MuscleTech MassTech
Hi mam i m shashank 5’10 age21 what should i do in my diet plan to increase more energy because i used to do lots of outdoor work in my routine so i cant able to focus on my diet nd i m so slim but i have a flexible body what should i do to increase my weight
Hi, I am 5’7″, age 30 and weigh 60 kgs. My work schedule does not allow me to go to bed until at least 1:00 am. I hit the gym at 8:30 am next morning and do not get recommended time (minus 1 hour) to eat much before workout. Usually, I have 3-4 Yelakki (dwarf yellow) banana and good amount of water before hitting the gym.
Can you please recommend an alternative / ideal pre-workout food plan?
Hi Faizan , banana smoothie with some almond and walnuts is ideal for you
Abhirajsinh S Chauhan
I am Abhiraj, a 14 year old who weighs 43 kilos. My height is 5 feet 5 inches. I need to gain weight. Please suggest some highly useful food which I can take.
Hi my name is shashi
Iam 20 yrs old i look very thin and I’m vegetarian . Can u suggest me foods that need to be taken for body building
Hi man I am Arun .28years of ag.e and having 157cm height.I am weighing 45 kg .I gave to improve my body mass .please do help.thank you.
Srikanth D R
I am 29 yrs old, weight 70KG, height 5’11 and Non-vegetarian.
Started working out in GYM its been a 1 week, I will start my work out around 5.15 am,
Below is my diet, and I am looking for muscle gain and little weight, my target is 75 KG.
1) Pre Work out – 500 Ml water with 2 or 3 slice of whole wheat bread with peanut butter.
2) Post work out – Currently half apple with 4 to 5 egg white.
3)Break Fast – 9am Oats with Nuts, Almond, Raisin, Half apple, 2 or 3 egg white.
4) Before lunch – 11am 2 slice of whole wheat bread with peanut butter, glass of milk, some fruits and salad.
5) Lunch 1.30 PM – Brown Rice, with 1whole egg with 3 egg white will prepare Burjee.
6)snacks 4 or 4.30pm – Home made protein shake i.e., (0ats, glass of milk, nuts, peanut butter, almond, raisin, walnut), 3 or 4 egg white.
7) 6pm Snacks – Cucumber, sprouts, carrot.
8) Dinner 9.30 – Roti with any veg or egg burjee.
Still I need to add Chicken breast, Tuna fish in my diet and creatine for pre work out, whey protein post work out to avoid few egg white.
My question is can you please tell me if the above diet is correct, please correct if I am wrong and any changes required in my diet.
your diet is ok, the changes you are thinking are correct and will do the needful .
I m krunal from Ahmedabad
Creatine ( effect/side effect)….
Can i take it !!!??? My goal is lean muscular body . So give me ans as soon as possible mam thank you
Hi Krunal ,
if you take it in the right quantity and work it out , it will not harm much … so its best to check with your trainer .
hey mam i m 19 yr old nd my weight is 56 kg i have to gaine weight.
nd i want to konw after evening of 1 hr workout wht i hv to take diet.
after workout option are mentioned above in the article.
for gaining weight you can refer this – https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
Hi Ma’am, it’s very useful write up. Firt of all i would like to thank you on the same.
I am Rupinder 30yrs 5’11” , 80kg lean body. Here is my daily routine with diet i used to take. You are requested to go through the same and kindly provide your valuable feedback as My goal is to gain weight and .
*Wake up at 6am
*Whey Protein before workout
*One tble spoon of Honey with warm water
* Two Bananas
*Go to gym at 7am till 8.30am
*Post workout whey protein with skimmed milk
*Breakfast at 10am porridge with milk, 4 slices of brown bread toasted with butter with black coffee.
*Cup of tea at 11am in office
*Lunch at 2pm 4 Chapattis with one vegetable and curd
* Cup of tea at 4pm in office
*Whey Protein at 6pm
*One large cup of milk at 7pm
*Dinner by 8:30pm 2 chapattis with dal
*Some Fruits at 9:30pm
*Go to bed for sleep by 11:30 pm
Kindly suggest that Am I taking proper diet on time according to workout and proper sleep etc ?
Please give some inputs to achieve my Goals.
Looking forward for your reply.
please refer this chart and make the changes accordingly – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi, mam my name mayank jain I am 22 year old and my weight 76kg and 5.8 hight .mam my question is before and after workout what eat and drink morning time.
Hi Mayan , post workpout nutrition details and suggested dishes are mentioned in the article above . check our post on pre workout nutrition to know what to eat before exercises
Hii I’m paras ..5″9.. 80kg..I wanna build muscle..but without taking any supplement ,shakes ,protein…is it possible to build muscle with natural ingredients..im an eggiterian ..what us the diet plan my gym is 6 to 8 pm..is there is different diet for different gym days..ie diet differ on chest day than biceps day..
check this – https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
I am Praveen, 28, 50KG, 5.7. I work in night shift (6:30 PM to 3:30 AM). i started working out recently to gain muscle and do it in the after noon and below is my schedule.
wake up at 13:00,
Gym – 14:00 to 15:30(have one banana& 1 Egg before workout)
post workout (at 16:00)- 3-4 eggs, bowl of rice, 4-5 almonds, 1 glass milk.
Dinner at 21:30
some snack sometime between 23:30 – 00:30.
I am sure my energy is not sufficient. Could you please suggest on a diet plan according to my timing.
check this – https://www.dietburrp.com/weight-gain-diet-plan-for-indian-night-shift-workers/
This is Vikram from Guwahati age 30 hight 5.8 weight 65kg
What is d best time (window time) for breakfast lunch and dinner. Or i can say best time for to 5 meal in a day.
I wake up @8am
I go to gym at 8.00pm to 9.30
@8am bed tea @9am breakfast @2.30pm lunch @7 soup and sweat corn @ 10 30 light dinner 12 am
Plz advise me a time table if i want to make 5 meals a day.
@ 8 – instead of bed tea , have a proper pre workout meal for better energ y and stamina .
@9 – breakfast ? gym time is 9.30 ? eat your breakfast 30 mins after gym
1- 1.30 lunch
4 – snack / tea
7 soup + sweetcorn is fine
9 – dinner
This is pankaj 30 5’10 75kg
What is d best time(window time) for breakfast lunch and dinner. Or i can say best time for 4 to 5 meal in a day.
I wake up @8am 9 to 10 30gym
@11am breakfast @4 lunch @7 soup and sweat corn @ 10 30 light dinner 12 am i go to sleep all dis cz if offce scheduled 12 30pm to 9 30pm
Plz advise me a tym table if i want to make 5 meals a day.
Hi Pankaj ,
your lunch and breakfast timing need correction , cant help dinner timing due to your work schedule … if possible , wake up at 7.30 , which is 30 mins before , g oto gym from 8 to 9 take a pre workout meal , and post work out have breakfast by 10.00 , lunch by 1.30 , evening snack by 4 – 4.30 , 7 pm soyup is good . and dinner at the earliet after returning from work
Good Afternoon Mam
MY self Rubandeep kaur i m 20 years old i wanna loose my obesity fat what i should do now ,, Give some suggestions for workout and diet plan
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – https://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – https://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- https://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Mam I run 5 to 6 km daily for army preparation …will it make any problem about my weight gaining process ????I follow diet plan and exercise too…only want to know that will my daily running cause any problem ???
no it wont cause any problem . just eat well.
post workout diet to gain weight …
yes you can use the above mentioned examples.
which whey protein powder is best for post workout.
you can try optimum nutrition , muscle tech , or muscle blaze
Please give me proper diet plan for bodybuilding my workouts time is 7:00 a.n please gave proper idea.
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/ you can refer this plan and adjust it according to gym timings
hello Mam, i am 68kgs , 177 cm and 28yr old, i want to gain atleast 7 kgs muscle mass, i am going gym regularly from last 3 weeks doing weight training and cardio as instructed by my personal trainer. but i am still confused about my diet plan. please suggest something. It will be really helpful.
check this – https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi I have diabetes type 1 from last 2 year and doing bodybuilding from last 9 months and really high and intense workout before gym my weight was 57 and now 67 height 5.11 age is 20 insulin using 30/70 doge’s are in morning 30 and night 20 so what should I do to make my muscles big I need some diet I am vegetarian so can u please give me a proper diet and pre and post workout .
check the first 2 article here – https://www.dietburrp.com/?s=body+building
Hi mam i applied your mentioned diet chart in my daily routine.I get a wonder ful result thanks a lot
oh wow . All the best niraj
I have seen the list of foods you opted as post workout nutrition. My workout is in early morning to lose weight. So can I have one from the about list as breakfast itself after one hour of workout or I should have the one from the above as post workout nutrition then I should have breakfast ?.
But I dont have that much time in the morning.
you can have one of the mentioned item as your breakfast . 🙂
I’m weighing 54 KGS from last 4-5 year’s… No furthur weight is increasing . i do eat well & properly but nothing helps me to increase my weight.
I’m also having very slim body..
What should i do to increase my weight and body muscles
strength exercises and weight training will help
Hi payal mam,
Actually I wanted to reduce my fats on lower body.
I go to office in morning and very tired to work out in gym in evening.
What should I eat before goin to gym so thaty energy level is increased.. Am just 54 KGS and 5.2 height.
Hi Prachi ,
there are no shortcuts and you will definetely have to workout , if not in the evening , wake up a little early and do it in the morning . pre and post workout nutrition is mentioned here – https://www.dietburrp.com/pre-workout-nutrition-tips/
I am hitting gym from last 6 months and I am unable to get muscle mass my height is 198 cm and my weight is 79kgs so please suggest me a new diet chart for me. I am a college student and unable to follow thid diet chart.
to gain muscle mass you shold be doing the right way of weight training , along with high protein food. are you doing all this ? the above given info is insufficient for me to analyse anything abt your routine.
Hi payal mam!!!
I am 72 kg,175cm ht, medium build person. At present i am doing workout for muscle gain. I dont have any diet plan can you suggest me the same.
below is what I take regularly but not helping much;
Skimed milk+oats before work out and 4 egg whites after workout and lunch and dinner regular.Also, can you suggest me the protien powder for muscle gain, and its intake quantity and time.I dont want to increase fat. My workout timing is 6.00am.
Also, I would like to congratulate you for this wonderful work of spreading awareness about health and fitness!!
awaiting your reply!!!
Hi Abhee ,
Thank you for reading at Dietburrp. you need to intake more of protein. check this plan . this is a 3000 calorie plan with increased protein intake. You havent mentioned if you are a vegetarian or a non vegetarian, so just check this general plan , in case if you need further help , let me know and i shall try my best to guide you 🙂 https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
I am non-vegen, can u suggest me the protien powder.
Also, I have heard that protien powders like whey, leads to hair loss is it true??
Hi Abhee , no protein powders actually enhance your hair helath. dont worry , whey isolates are the best protein supplements.
can we have brown rice as post workout??
Yes shivani, You can have brown rice with lots of veggies and a glass of butttermilk. 🙂 This will be a wholesome meal for post workout nutrition.
Hi, thanks for all the information. If my pre work out and post work out timings are coinciding with lunch and dinner should I eat the pre n post work out meal.? I workout from 5pm to 6pm. My lunch time can not be before 2 pm.
Hi Abhijeet ,
Thanks for reading at Dietburrp. Let your lunch be at 2.00 … you can go for a light health drink ( you can avoid snacks or just take egg whites) at around 4.30 before starting your work out . But take something .
Hello mam I am a 36 years 5ft 6 inch old and ia am doing exercises 4 to 5 days in a week.my office job also in sitting position.so please guide me a proper diet plan.physically I am a low fatty guy.
what is your health goal and weight ?