The best foods may refill your body and hasten your recuperation while the poorest foods can make your workout less effective.

Post-workout hunger pains are genuine, and what you eat is very important. Post-workout snacks help you build lean muscle, which increases your body’s capacity to burn fat, recover more quickly, and heal with somewhat less discomfort. For this reason, we discussed what to eat and what not to eat after working out with some of India’s top nutritionists and fitness professionals. Here’s their finest recommendation.

5 best post-workout snacks

Banana 

A banana is the finest thing to eat following exercise. “The ideal post-workout snacks is a banana! It promotes the synthesis of muscle glycogen, lowers inflammation, and aids in the body’s improved use of protein. According to diet and lifestyle specialist Vasundhara Agarwal, they are highly handy, simple to digest, and have a fantastic balance of nutrients that aid in a faster recovery after exercise.

Chicken bowl

Protein-rich meals come first when it comes to post-workout snacks. Proteins, on the other hand, are high-thermic nutrients that need a lot of time and effort to digest and absorb into the body. Hence, two portions of micronutrients and fibre should be consumed for every meal of protein. A balance of proteins and carbohydrates is the ideal post-workout snacks (fibre and micro-nutrients). For instance, grilled chicken and veggies or a protein drink with banana and almonds,” suggests Chandni Haldurai of Cult.fit.

Eggs 

An excellent post-workout snacks is a vegetarian omelette. Eggs are a fantastic source of protein, which aids in regenerating and repairing muscle tissue that has been injured by exercise. They also include vital vitamins and amino acids that help muscle growth and recuperation, says nutritionist and Nutracy Lifestyle CEO Dr Rohini Patil.

Quinoa 

A complex whole grain called quinoa has the essential carbs and proteins that you need after working out. “Since quinoa is gluten-free, it’s a great option for those who have celiac disease or gluten sensitivity. It has a considerable amount of protein and fibre (24 grammes per cup), as well as being high in magnesium and iron, all of which help in protein synthesis. It also contains all nine amino acids required for building muscle and is simple to digest. For an added dose of essential nutrients, prepare a protein-rich quinoa bowl with chicken or fish and top it with kale or other vegetables and fruits, advises dietitian and certified diabetes educator Dr Archana Batra.

Yoghurt bowl

The cornerstone of post-workout snacks is a properly balanced blend of protein, carbs, and water regardless of your fitness objective, whether it fat reduction, muscle gain, or maintenance. “A yoghurt bowl with fruits, nuts, and a sprinkle of oats is my go-to post-workout snacks. According to holistic health expert and nutritionist Malika Singh, this snack aids in refuelling your body’s stores of carbs and glycogen, which were exhausted throughout your workout.

3 worst post-workout snacks

Processed foods

Processed food should be avoided at all costs after exercise. “While fast food rapidly fills you up and makes you feel pleased, it is deficient in all the nutrients your body needs to be healthy and give you energy. According to nutrition and lifestyle specialist Vasundhara Agarwal, eating fast food after working out affects digestion, leads to blood sugar imbalances, exhaustion, and an increased risk of chronic ailments including heart, liver, and kidney disorders.

Salty, processed food should not be consumed after exercise.

Because sweating leads us to lose potassium and water, many people after exercising feel the urge for salty meals. Yet, eating meals with a lot of salt can be dangerous since they can lead to high blood pressure, heart problems, and even stroke. After exercise, it dehydrates your body more than anything else. Moreover, internal inflammation, hormone imbalance, and muscular pain may develop, according to Vidhi Chawla, a nutritionist and the creator of the Fisico Diet Clinic.

Salads 

Although one of the healthiest food groups to take in a regular diet is veggies, eating them right after working out is not a good idea. “Eating high-fibre meals after working out may create intestinal irritation, which can result in bloating and cramps. The majority of salad dressings include a lot of fat, which slows down the rate of nutritional absorption after exercise. For best recuperation, your post-workout meal should be hydrated, high in protein, and antioxidant-rich, advises nutritionist Lovneet Bhullar Batra.

Sugars 

Steer clear of sugary items like cookies and sweets. “Sugary diet won’t sufficiently restore your muscles, and the high fat or sugar content may cause gastrointestinal issues. For post-workout recovery, the right ratio of carbohydrates, protein, and water is essential, says dietitian Dr. Archana Batra.

Reducing sugar consumption is essential since our body uses up our fat stores first before burning through complex carbohydrates. High-sugar foods and drinks prevent fat from being burned, says dietitian Malika Singh.