Foods to Eat After Workout

Nutrition for Sustained Energy

Who wouldn’t want sustained energy? In our fast-paced world, that’s one of the things we all strive for… Check out these foods that will help you achieve sustained energy and be healthier all at once!

Is sustained energy possible?

If you are serious about working out, then you will pay attention to every possible detail associated with getting the most out of it. For instance:

  • The location of your gym.
  • The specific trainer you want to train with.
  • Cardio-strength routine.
  • Specific areas of the body that you want to develop.
  • Fitness goals and so on.

One more important aspect of your life would be the diet, right?

What and when you should eat are two critical components of boosting the results of your workout. There are foods that you can eat before you work out and foods that you can eat after your workout.

Post Workout Best Foods for Sustained Energy beansWhen it comes to the post workout phase, there certainly are some foods that are fabulous for sustained energy throughout the day.

Including these foods can go a long way in helping you maintain your energy and metabolism and more importantly, your strength to get through the day easily.


Healthy whole grains are one of the best sources of healthy carbohydrates. And quinoa is a super-grain in this category. It has 14% protein and is rich in dietary fiber. An added bonus is the fact that it is gluten-free. You can cook it and add it to your cereal too.


Easy to cook, easy to eat, and energy-filled, eggs are rich in choline. Choline is a vitamin that is also known for the role it plays in lipid metabolism. Small wonder then that many a nutritional supplement relies on using this and linking it to the reduction in body fat.

Dry fruit

Cashew, almonds, raisins, and more – there are so many tasty dry fruit choices that you will enjoy this addition to your post-workout diet. Dry fruit and nuts are known for their ability to quell cravings for something sweet too. So that is a double bonus indeed.


Technically, this does not qualify as ‘food’ but it is critical enough to be included in this list regardless. Hydrating your body is best done with water. Fitness experts will also tell you that you should sip water throughout the day.

You do not have to wait till you are thirsty. Sports drinks are fine but they cannot be a regular substitute for good old water. Coffee is a great pick up too but choose black coffee and go easy on processed sugar.


An orange a day can keep fatigued away! Water, potassium, vitamin C, and more – all of that goes into the making of an orange. You can easily whip it into your favorite beverage or simply bite into a juicy orange.

Protein shakes

There are quite a few things that can go into whipping up a high-protein shake. Some of these things are:

  • Almond milk
  • Flaxseed
  • Berries of various kinds
  • Oats and so on

Choose the combination that appeals to you and make a smoothie that will go down easy and pep you up.


This delicious fish is endowed with Omega-3 which is a major help in rebuilding your muscles. It is important to take care of your muscles and aid them during their recovery phase.

In fact, you could even include shellfish and seafood in this category. For instance, did you know that the Alaskan King Crab is known as a bodybuilder because it is high in zinc content?


Include beans of all kinds in your diet. Go for different colors, different sizes, and whole beans, and split beans too. You get to enjoy different tastes, different benefits, and different textures with each choice that you make.

They are great for cardiac health, metabolism, and mineral content.

Dark leaves

Leafy green vegetables are essential for energy. Swiss chard, kale, spinach, collard greens – again the choice is immense and you can get generous doses of fiber, protein, calcium, and vitamins with all these choices.

You can choose to add them to your stir fry or even to your glass of protein shake.

Dark chocolate

This has to be a sweet way to end this list! Dark chocolate can help you with your cravings for dessert but you have to practice moderation here. Good-quality dark chocolate comes loaded with antioxidants so you get energy and a boost for your cardiac care as well.


Finally, remember to have a balanced diet after your workout.

Portions of the above foods for sustained energy can be included in all the meals that follow during the day for perfect harmony on your plate and for your energy levels.

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