What to eat after a workout: 9 post-workout meals to try – The Manual

Proper nutrition is an integral part of achieving fitness and health goals for everyone. Sound nutrition and physical activity practices are essential in your efforts to get healthy and maintain a proper level of physical fitness and health. Achieving your goals is not exclusive to the observance of one without the other.
Therefore, it’s important to keep the saying “we are what we eat” when looking at overall health and fitness goals. If you have come to terms with the choice of an appropriate exercise routine, then figuring out what to eat after a workout will amount to overall peak performance.
Refueling post-workout helps you replenish the energy used during your workout and aids in the restoration, recovery, and build-up of body cells and tissues.
An ideal meal would include the proper amount of carbohydrates and proteins. Also, certain studies have advised the intake of these within the anabolic window, which simply refers to the short time after exercising when your muscles recover and repair. It usually lasts for the first 30 minutes post-workout. If you want maximum gains, ensure you consume protein and carbs within this time.
This has been the practice until recent times when it prompted debates that led to a lot more research being conducted to support the little scientific proof available. However, a review of this shows that maximal rates of muscle gains are a broader objective. That is, a person’s ability to regularly consume the nutrients needed is more important than adhering to specific timing when it comes to yielding results.
Having established that it is necessary to consume adequate nutrients to replenish energy after a workout, now it’s time to discuss some meals that are both tasty and nutritious.
Are you just leaving the gym and needing something quick and easy that will give you all the essential nutrients your body needs to get stronger, stay healthy, and feel energized? Then protein shakes are your best bet and can offer you these required factors, which help actualize your goals.
Protein shakes are mixed drinks high in protein because they either contain a blend of protein powder or a mix of individual ingredients that are naturally high in protein. It is usually hard to get a particular protein source that will contain all the necessary amino acids needed to build the body, so a combination of all sources will offer you a complete profile.
A protein shake can be prepared with glutamine, which is one of the most abundant amino acids found in the body. It is also necessary for producing other amino acids and glucose. For a tasty recipe, try blending one to two scoops of protein powder with one serving of glutamine, and a liquid base. Feel free to add in a banana or have one on the side for a serving of carbs. To get the most out of your drink, do not use hot water as it lessens the effects of glutamine.
You could remove the staleness of the everyday fried egg by throwing in some veggies. While reducing the boredom that develops over time by eating meals that you are overly familiar with, it is also tasty and nutritious! This omelet can be made with eggs or egg whites, chopped tomatoes, diced onions, and your favorite sauteed vegetables, alongside some peanut butter on toasted bread.
This post-workout meal is a great way to combine multiple nutrient-dense ingredients! These include your choice of rice, chopped chicken breast, finely diced onions, ginger, garlic, tomatoes, potato cubes, sliced mushrooms, and spices of choice. Once the chicken is nearly cooked, add in your remaining veggies and stir. Add the chicken and veggie mixture on top of a bed of rice and enjoy.
A bowl of oats undoubtedly comes with a lot of health benefits as it’s a great source of antioxidants, vitamins, minerals, and fiber. While making protein oatmeal, you are working on a balanced meal containing all the macronutrients since oats are more than capable of containing carbohydrates, protein, and fats through various added ingredients. The protein sources may include protein powder, cottage cheese, Greek yogurt, eggs, milk, nuts, seeds, and your favorite nut butter.
To prepare your oats, mix them with your choice of water or milk. Cook them thoroughly in either your microwave or on a stovetop. Once the oatmeal is ready, slowly stir in your protein powder. If you find the overall mixture is too dry, gradually add in small amounts of water until the consistency is satisfactory. Finally, top it with whatever you desire! A few ideas are peanut butter, bananas, and berries.
Yogurt parfaits are easy and refreshing meals that take next to no time to make. For this recipe, you’ll only need Greek yogurt, berries, and granola. Wash the berries and cut them into pieces. Layer the yogurt, berries, and granola as you desire. You can also add fruits, such as banana slices, diced apples, pears, and melon. You may even want to mix in some vanilla protein powder with your yogurt for an extra protein boost.
Ingredients for this simple meal can vary based on your palette. You can buy the pre-flavored packets or make your own tuna salad with additions such as grapes, celery, and mayo. All you have to do is mix together your desired ingredients, spread the tuna on crackers or toast, and enjoy.
This is an incredible way to take in multiple essential nutrients in one bite. For a serving, you will need a few slices of bread, cream cheese, mayonnaise, a teaspoon of curry, average-sized apples or cucumber, and diced smoked turkey breast. You can easily adjust the ingredients for this post-workout meal as long as you still have a carb and protein source.
There are many options for easy no-bake and low-carb customizable energy bars. You also have the option of buying pre-made protein bars to have as your post-workout snack. There are many brands out there, and it can be hard to know which one to choose. Try to find bars that have at least 20 grams of protein and less than 10 grams of sugar each.
Were you thinking of making the best-looking tasty yet healthy pancakes? Then this high-protein recipe from Cassie Best is for you! You can make these pancakes with eggs, milk, oats, bananas, berries, and protein powder.
While we’ve given you some options for healthy post-workout snacks and meals, that is by no means an exhaustive list, and there are plenty of other post-workout meals that are tasty and healthy. But equally as important as finding the right things to eat after a workout is knowing what foods to avoid after a workout, so you don’t undo all of your hard work.
First, hydration is key. But you should avoid using sports drinks. According to Eat This Not That, those drinks, which claim to be high in electrolytes, are also generally high in sugar, something your body definitely doesn’t need right after a workout. Speaking of sugar, it should go without saying that you shouldn’t be eating any foods that are high in sugar, such as cookies, candy, or even energy bars, and like protein bars, are high in protein, but unlike protein bars, are also high in sugar, which does nothing to help your body recover from a workout.
Nutrition is a significant part of your fitness journey, so be sure to maintain a balance of eating right and working out that is realistic for your lifestyle. It is important to be aware of everything you put in your body and ensure everything is in the right proportion. Eating a healthy and balanced meal after each of your workouts will provide your body with the energy it needs, and you get to enjoy some tasty food as well.
Navigating the modern maze of “healthier” options can feel like navigating a jungle while blindfolded. But here’s the beacon of clarity you’ve been waiting for. The Centers for Disease Control and Prevention (CDC), the science-driven heavyweight of health knowledge, has just unleashed its latest weapon in the battle for better nutrition – a list of superfoods providing valuable insight into the quest to determine which foods are healthiest.
We all know the drill – fruits and veggies are good for you, but which ones are the real superheroes? The CDC has crunched the numbers, dialed in on nutrient density, and separated the contenders from the pretenders. It’s time to leave the confusion behind and dive deep into the world of superfoods that are more than talk; they’re packed with health benefits.
Although it may not be a topic of conversation around the dinner table or with your buddies at work, taking care of your prostate health shouldn’t be something you defer until it becomes a problem. Prostate problems are extremely common after the age of fifty. For example, according to the National Institutes of Health, 50% of men over the age of 50 have benign prostatic hyperplasia, or an enlarged prostate, a condition that can lead to thickening of the bladder wall, urinary incontinence, and urinary retention.
Even if your 50s are decades away, younger men can take strides to prevent and delay prostate enlargement by consuming foods rich in vitamins, minerals, and antioxidants known to support prostate health. These types of foods reduce inflammation, improve circulation, minimize oxidative damage, and support healthy hormone production, helping protect against benign prostatic hyperplasia and prostate cancer. Keep reading to find out what the best foods for prostate health are and to start taking control of your future health.
Fatty fish
Fatty fish, such as salmon, tuna, sardines, herring, trout, and mackerel, contain omega-3 fatty acids, which have been shown to reduce inflammation and can slow the progression of prostate enlargement. There is even some evidence pointing to the ability of omega-3 fatty acids to reduce tumor size in cases of prostate cancer.
Veganism is an ever-growing way of life that millions of people worldwide embrace. The choice to partake in only animal-free products in everything from food to clothing is admirable. Regarding the vegan diet, some choose it for dietary reasons, others for its health benefits, and many for any animal rights or environmental causes. Whatever the reason, a plant-based diet can be a very healthful way to eat. Vegan products are much more widely available now than they were even just a few years ago, and even products that were always naturally vegan are now being labeled and advertised as vegan products, specifically. But it would appear that while that may be convenient for some, a vegan label isn’t always such a good thing.
A recent study conducted at the Massachusetts Institute of Technology (MIT) indicates that meat-eaters are far less likely to choose plant-based meals when they’re described using the word “vegan.”
The study was done twice on two different groups of college students at MIT. In each study, both groups of students were invited to dinner events and asked to pre-select a meal choice via the virtual invitation. The menu choices were A) A veggie hummus wrap and B) A Greek salad wrap. For both options, each ingredient was listed.
In both groups of students’ invitations, the menus were identical except for one tiny difference. For the first group of students, the veggie hummus wrap was labeled as vegan, while the Greek salad wrap — which contained feta cheese — was not. The word “vegan” was left off in the second group’s menus.
In the first group with the Vegan label included on their menus, 36 percent of students opted for the vegan dinner. And when the Vegan label was omitted, 60.7 percent of students chose the exact same menu item.
In the second group, 36 percent of students chose the known vegan option, and 63.8 selected the same item when it didn’t have the word “vegan” attached.
It would appear that the word “vegan” is something of a repellant for most people, even if the food is otherwise something they would opt for and enjoy. We’d argue that this says more about the human mind than anything else. It could be that in discovering a product is vegan, some may automatically politely exclude themselves from the enjoyment of that food, saving it for those for whom it’s intended. But the assumption that someone who eats meat can’t enjoy a simple veggie wrap merely because it just so happens to be vegan is silly.
Fear of the unknown and a lack of education are also at work here. Unfortunately, there are people out there who refuse to acknowledge that new ideas are often good ideas and that food habits evolve over time, often for the future advancement of humanity. Even if it’s only a few vegan or vegetarian meals per week, this really is a tremendously beneficial way to eat. There’s no need to convert to an entire lifestyle change and start backpacking through Yosemite sporting Tevas and dreadlocks just because you ate a salad.
As for the vegan products on the shelf that aren’t traditionally vegan, like yogurt or burger patties, some of them are actually remarkably tasty. After all, it’s just plant-based food. There’s no magical secret ingredient that automatically buys you a kayak and changes your voter registration to the green party.
The Essential Guide for MenThe Manual is simple — we show men how to live a life that is more engaged. As our name implies, we offer a suite of expert guides on a wide range of topics, including fashion, food, drink, travel, and grooming. We don’t boss you around; we’re simply here to bring authenticity and understanding to all that enriches our lives as men on a daily basis.


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