Carbs Or Protein- This is What You Ought to Have As Half Of Submit-Exercise Diet


Weight Loss: Carbohydrates can help with recovery after exercise


  • Post-workout meal: Hummus with beetroot salad is a great option
  • Weight Loss: Eat foods high in carbohydrates and protein after exercising
  • Post-exercise diet can help your body rebuild its glycogen stores

Pre- and post-exercise diet is important to get holistic benefits from your exercise plan. What you eat before you exercise can determine your energy levels during exercise and your exercise performance. After exercise, the body tries to rebuild its glycogen stores and repair muscle protein and make it regrow. The “fundamentals” behind post-workout nutrition are worked out by nutritionist Nmami Agarwal on Instagram. “When you exercise, the body uses glycogen for energy. This easily removes glycogen from the body,” says Agarwal.

Post Workout Meal – Here’s What You Need To Know

If glycogen is easily drained from the body after exercise, the protein in the muscles also tends to break down. Hence, it is important to eat foods high in protein and carbohydrates to consume as part of your pre-workout meal, claims Agarwal in her role.

The Delhi-based nutritionist gives some examples of meals that can meet your nutritional needs after a workout.

Also read: Post-Workout Diet: The fluids and foods your body needs for a faster recovery

Post-workout meals that you can have

“After exercise, foods high in protein and carbohydrates should be consumed to help maintain this balance,” says Agarwal, giving the following examples:

  • Hummus with sweet potato
  • Egg edamame beetroot salad
  • Chickpea and pine nut salad
  • Egg avocado toast
  • Or a main meal that you would normally have at this point.


Eggs are an excellent source of protein
Photo credit: iStock

Eating the right nutrients after your workout can help your body rebuild its glycogen stores faster. Foods high in carbohydrates and protein can reduce muscle protein breakdown, increase muscle protein synthesis or growth, improve regeneration, and restore glycogen stores.

Also Read: Weight Loss: Is Tomorrow The Best Time To Exercise Or Not? Expert revealed

While foods rich in protein are primarily important for repair and muscle building, foods rich in carbohydrates help with recovery. Make sure you have your post-workout meal within 45 minutes of your workout.

Sweet potatoes, fruit, oatmeal, green leafy vegetables, chicken, eggs, yogurt, cottage cheese, fatty fish, or protein bars … all of these foods can be consumed as a post-workout meal.

Whether you’re trying to lose weight or gain muscle, get fitter and stronger, make sure you have a healthy meal before and after your workout.

Also Read: Follow This Dumbbell Workout When You Start Exercising Again After Taking A Break

(Nmami Agarwal is a nutritionist at Nmami Life)

Disclaimer: This content, including advice, contains general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.