In my earlier article, I wrote on pre-work out nutrition tips. Post-workout nutrition is equally important as far as nutrition is concerned.
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 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.
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.
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
This post was Last Updated on February 18, 2018
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Hi Mam,
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 .
Hello mam,
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
http://www.dietburrp.com/how-to-gain-weight/
http://www.dietburrp.com/indian-diet-plan-for-weight-gain/
http://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
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?
Thank you.
Hi Faizan , banana smoothie with some almond and walnuts is ideal for you
Hi Ma'am,
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.
https://www.dietburrp.com/how-to-gain-weight/
https://www.dietburrp.com/indian-diet-plan-for-weight-gain/
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
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
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
https://www.dietburrp.com/top-15-indian-vegetarian-foods-for-bodybuilding/
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.
https://www.dietburrp.com/indian-diet-plan-for-bodybuilding/
Hi Payal,
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 .
Hyy
I m krunal from Ahmedabad
Age -19
Height -5'10
Weight-74
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 .