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Post Workout Meal: Foods That You Should Eat

by Ultimate Sup Staff on November 28, 2021

Don’t treat yourself with only a snack bar. If you eat these foods in post workout meals, you can get more out of your workout and recover faster. 

Hitting the gym solely can't help you win the battle of getting fit. You should also know what to consume after training. When it comes to recharging energy and growing muscle, the food and drink you take in post workout meals can make a big difference.

You can't manage to gain muscle and lose fat around your waist? Or you're too tired of going to the gym? The issue doesn't seem to be your training plan but your post workout nutrition. Discover these superfoods and drinks to have after a workout.

Best Foods & Drinks For Post Workout Meals


Let's start with the most fundamental post-workout drink: water. Your body requires water and electrolytes after any workout. So, it's critical to recover from them after a cardio or weight training session. You can lose up to 4% of your body weight in water during an intense gym session. Dehydration can arise if you lose more than 2% of your body weight during a workout, according to the American College of Sports Medicine.

You should fulfill your fluids before, during, and after your workout. The American College of Sports Medicine recommends consuming 23 fluid ounces of water per pound of body weight lost during a workout. Hence, you can weigh yourself before and after.

Whey Protein

Whey protein for post workout meals

Whey protein is a fat-burning, power generation protein. Not only that, but it's high in lactoferrin, which supports the immune system.

Your muscles aren't going to grow on their own. Especially after a hard workout, when proteins disintegrate at an alarming rate. This is where whey comes into play. One scoop of powdered protein contains nearly as much as an entire chicken breast. But, it makes no mistake. It does more than pump your pecs. Whey causes an insulin rise after exercise. That boosts muscles to consume glucose. It also replenishes energy stores while occurring lactoferrin boosts your immune system. What's the best part? According to studies, those who use whey supplements burn roughly twice as much body fat as those who don't.

Whey isn't exclusively for bodybuilders any longer. Pair your protein powder with carbohydrate-rich foods. You can mix juices, smoothies with these post workout drinks Ultimate Sup in your post workout meals to get the most out of it.


A rich protein source with branched-chain amino acids is recommended for faster recovery.

Experts note that while trendy foods come and go, one egg remains the gold standard.  Eggs include all nine essential amino acids and branched-chain amino acids. They minimize muscle damage, despite their low calorie count. Don't throw away the yolk if you want the most nutritious bang for your buck. It contains half of the protein, all vitamin D and omega-3 fatty acids in the egg.

You can consume eggs in many ways, like hardboiled, poached, and scrambled. They're just as tasty in a vegetable omelette as they are on wheat toast. There's no proof that raw eggs beat cooked eggs. But, if it makes you feel more badass, do it.

Sweet Potatoes

Sweet potatoes are another go-to post-workout food. They're a good, nutrient-dense source of carbohydrates. 

After physical activity, carbohydrates are essential. The body uses muscle glycogen to fuel intensive exercises. So you want to get fit for the next hard workout? You'll need nutritious, plant-based carbohydrates. And sweet potatoes are a perfect choice. They come in a variety of shapes and sizes. They are a true superfood, with three days' worth of vitamin A and 26 grams of carbs to replenish your glycogen reserve. Each vegetable is high in fiber, which keeps you satisfied for longer.

After exercise, experts recommend taking half your metric body weight in grams of carbs. That implies a single sweet potato will help you recover. Make a post-workout smoothie or oatmeal with one to add some protein.


Avocado contains monounsaturated fat. It aids repairing muscle with B vitamins. By doing that, avocado helps kick-start your metabolism. 

A healthy post workout meal should also include excellent fat, which is required for muscle and joint healing. So, it's a no-brainer to eat avocado. Apart from B vitamins, it also provides healthy fats that are essential for absorbing vitamins A and E. To top it off, avocado has been linked to a lower risk of prostate cancer in studies. As if you needed an excuse to eat more guacamole.

So, don't hesitate to make an omelet with a few slices of avocado or a superfood smoothie using the entire fruit.

Cherry Juice

Cherry juice is high in antioxidants. That's why it can prevent muscle damage. These antioxidants that benefit you in the bedroom will also aid you in the gym. It is explained in a study published in the British Journal of Sports Medicine. People who drank 24 ounces of sour cherry juice per day (equal to 120 whole cherries) had reduced muscle soreness and a fraction of the usual strength loss after exercise.

Green Tea

Green tea for post workout meals

Green tea has replaced green juice as the most consumed in the United States. Green tea includes potent antioxidants. It promotes metabolizing fat and fights exercise-induced free radicals. Thus, green tea avoids inflammation and muscle soreness.

What's the biggest surprise? Green tea is a post-workout beverage with advantages that go beyond the gym. One of its major constituents is epigallocatechin gallate (EGCG). It has been proven to aid in the treatment of a variety of chronic inflammatory diseases. Examples include cancer, Alzheimer's disease, and heart disease.

Master the art of matcha, or make a batch of ginger-infused tea before heading to the gym. By the time you arrive home, it'll be cold.

Chocolate Milk

Chocolate milk provides all of the necessary hydration and nutrients to aid recovery. Water will rehydrate you after some workout. But what happens when you've reached your limit in the gym? Drink as if you're six years old. Chocolate milk is a fantastic alternative for recovery. You'll get a lot of water, as well as carbohydrates and protein.

In fact, chocolate milk replaces glycogen stores and rehydrates the body just, according to research. But, it also contains a gold mine of calcium and beneficial fats. Make a batch of your own at home. It only takes 15 minutes to make. You can add a cup of sweet potatoes for a complete recovery drink.


The last food you can include in post workouts meals is blueberries. Blueberries are high in water and complex carbohydrates. They take a long time to digest, so you'll get a consistent supply of energy. They'll also aid muscle recovery. The anthocyanins giving blueberries their distinctive color also minimize muscle inflammation.

Blueberries are high in fiber, vitamin C, vitamin K, and manganese. They also have anti-cancer, anti-diabetic, anti-obesity, and anti-heart disease characteristics.

Blueberries can be added to a post-workout meal. You can eat them with a cup of Greek yogurt, which contains 17 grams of protein per serving. Or, eating blueberries by a handful is tasty, too. All you need is one cup to reap the advantages (roughly 78 blueberries). But don't go overboard or you'll end up with more sugar than you bargained for.

Are you ready to take your post workout meals to another level? Comment below to share your results with Ultimate Sup Singapore.

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