What You Should Eat During Post-Workout Meals

Walk away from that McSpicy now

It’s 8.30pm and you’re giving yourself imaginary high fives for making it to pilates after work on a Wednesday.

You’re feeling accomplished and possibly the Most Disciplined Human Alive when you feel your stomach start to growl. Now you must decide what to eat for dinner.

A MacDonald’s is calling you from across the street as you exit the studio. The hawker centre around the corner is telepathically sending you images of chicken rice, char kuey teow and laksa.

You know you should eat better so your workout doesn’t go to waste – but what should you eat? Here are some post-exercise foods, sorted according to workout type, that you should go for after sweating it out.


Workout tip: Intensive back-to-back sprints result in crazy sweating, so make sure you drink lots of water before and after your spin class.

What to eat: Scrambled eggs on wholegrain toast. Protein from eggs encourages faster recovery, and helps to reduce muscle damage, while wholegrain toast makes a healthy carb addition to your meal to recharge energy level.


Workout tip: Skip heavy meals up to two hours prior to class to avoid stomachache and nausea, as pilates classes revolve around engaging the core.  

What to eat: Poached salmon with asparagus contains protein for muscles and carbohydrates for energy – and good for those who want a “proper” meal.


Workout tip: Try to eat within 30 minutes after running so your body receives the essential nutrients it needs to kickstart the growth and repair process after an intense training session.

What to eat: Hummus and pita bread. Made from chickpeas, hummus has lots of protein and fibre to keep you full; while the slow-release carbs from pita bread will help you keep up endurance after a tough workout.


Workout tip: The glycogen-depleting exercise requires fast-absorbing carbs like those found in fruit and nuts for optimal recovery – keep a bag of mixed nuts in your bag for quick refueling after the session.

What to eat: Roast chicken breast with sweet potatoes. The former is a prime protein source as it helps to develop muscles, and the latter gives a healthy dose of carbs and a variety of vitamins.

Photos: emfit.com, woolworths.com.au, ambitiouskitchen.com, joanne-eatswellwithothers.com

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