What to eat after a workout
What your muscles need to recover, with vegetarian and non-veg options.
Exercise makes your muscles work hard. After, they need to repair and get stronger. Food helps a lot. You don't need costly supplements. Simple home food does the job.
What do muscles need?
Three things. Protein to repair them. Rice, roti and other carbs for energy. And water to replace what you sweat out. Fruits and vegetables help too.
Where do I get protein?
| Vegetarian | Non-vegetarian |
|---|---|
| Dal, rajma and chana | Eggs |
| Paneer and curd | Chicken |
| Sprouts and soya | Fish |
| Milk and buttermilk | Lean meat |
| Peanuts and nuts | Egg bhurji with roti |
When should I eat?
Before. A light meal two to three hours before. Or a banana if you train early.
After. A proper meal within two hours, like dal and rice, paneer and roti, or eggs and toast.
All day. Have some protein at every meal, not all at once.
Drink water
Too little water makes muscles feel more tired and sore. Drink through the day, and more on hot days and workout days. Coconut water is good after a long, sweaty workout.
Rest matters too
Good sleep and rest days help your muscles as much as food. Read Sore after exercise? How to feel better for an easy recovery plan.
Frequently asked questions
What should I eat after a workout?
A meal with protein and carbs within two hours, like dal and rice or eggs and toast.
What are good vegetarian protein foods?
Dal, rajma, chana, paneer, curd, milk, sprouts, soya and nuts.
Does water help sore muscles?
Yes. Drinking enough water helps your muscles recover.
Do I need protein powder?
Most people get enough from normal food. Ask a doctor or dietitian if you are not sure.
